Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Jackfruit	7%	5%	88%

Macro Nutrients

	Tomatoes in Juice with Salt	Jackfruit	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	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	2.26% 0.38g	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	10.6% 13.8g	71% 92g	130g per day for Men 19-50 years
Sugars	14% 10g	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	7.17% 5.2g	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	% 4.92g	% 37.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.67g	g per day for Men 19-50 years
Fiber	20% 7.54g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Jackfruit	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	23% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	7.94% 31.8μg	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	55.6% 50mg	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	15.6% 2.34mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Jackfruit	Recommended Dietary Allowance
Calcium	13% 131mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	33.5% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	22.3% 758mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	10% 376g	7.88% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Jackfruit:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 4 times more Vitamin A, 5.5 times more Vitamin B1 and 1.7 times more Vitamin E than Raw Jackfruit.
• While Raw Jackfruit contains 1.3 times more Vitamin B3, 2 times more Vitamin B5, 3 times more Vitamin B6 and 3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Jackfruit have similar amounts of Vitamin B2 and Vitamin C per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Jackfruit have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Jackfruit:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.4 times more Calcium, 2.5 times more Iron, 1.6 times more Manganese, 57.5 times more Sodium and 1.3 times more Water than Raw Jackfruit.
• While Raw Jackfruit contains 1.5 times more Copper, 2.9 times more Magnesium and 2.3 times more Potassium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Jackfruit have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.3 times more Fiber than Raw Jackfruit.
• While Raw Jackfruit contains 5.9 times more Energy, 19.8 times more Omega 3, 6.7 times more Carbohydrate, 7.5 times more Sugars, 7 times more Fructose and 2.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Jackfruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.