Comparing Nutrients in 14 ounces Blanched Almonds VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Jackfruit	7%	5%	88%

Macro Nutrients

	Blanched Almonds	Jackfruit	Recommended Dietary Allowance
Energy	80.7% 2342kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	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	57% 74g	71% 92g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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	0% 0g	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	% 0.12g	% 37.6g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 1.67g	g per day for Men 19-50 years
Fiber	103% 39.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	152% 85g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	63% 0.76mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	23% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	48.6% 194μg	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	0% 0mg	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Jackfruit	Recommended Dietary Allowance
Calcium	94% 937mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	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	273% 1909mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.48% 18g	7.88% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Jackfruit:

• Blanched Almonds have 1.8 times more Vitamin B1, 12.9 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B9 and 69.9 times more Vitamin E than Raw Jackfruit.
• While Raw Jackfruit contains 2.9 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Jackfruit:

• Blanched Almonds have 9.8 times more Calcium, 13.5 times more Copper, 14.3 times more Iron, 9.2 times more Magnesium, 42.7 times more Manganese, 22.9 times more Phosphorus, 1.5 times more Potassium, 9.5 times more Sodium and 22.8 times more Zinc than Raw Jackfruit.
• While Raw Jackfruit contains 16.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 6.2 times more Energy, 82.1 times more Fat, 20.3 times more Saturated Fat, 824.3 times more Omega 6, 6.6 times more Fiber and 12.4 times more Protein than Raw Jackfruit.
• While Raw Jackfruit contains 19.8 times more Omega 3, 4.1 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Raw Jackfruit have similar amounts of Carbohydrate per 14 oz.
• Both Blanched Almonds as well as Raw Jackfruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.