Comparing Nutrients in 14 ounces Java-plum VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Jackfruit	7%	5%	88%

Macro Nutrients

	Java-plum	Jackfruit	Recommended Dietary Allowance
Energy	8.2% 238kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	NA	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	104% 75.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	50.3% 36.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 37.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.67g	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Jackfruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	23% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 56.8mg	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Jackfruit	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	NA	33.5% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.43% 0.75mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	NA	7.42% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	NA	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	8.9% 330g	7.88% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Jackfruit per 14 oz

Compare the macro and micronutrient content in 14 oz of Java-plum versus 14 oz of Jackfruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Java-plum vs Jackfruit:

• 14 oz of Raw Jackfruit contain 17.5 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B3 and 8.7 times more Vitamin B6 than Raw Java-plum.
• Both Java-plum and Jackfruit provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Java-plum have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Java-plum as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Java-plum vs Jackfruit:

• 14 oz of Raw Jackfruit contain 1.3 times more Calcium, 1.9 times more Magnesium and 5.7 times more Potassium than Raw Java-plum.
• Both Java-plum and Jackfruit contain similar levels of Iron and Phosphorus per 14 ounces.
• 14 ounces of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Jackfruit contain 1.6 times more Energy, 1.5 times more Carbohydrate and 2.4 times more Protein than Raw Java-plum.
• 14 ounces of Java-plum provide inadequate amounts of Protein