Comparing Nutrients in 1 kilogram Cooked Guava Sauce VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Jackfruit	7%	5%	88%

Macro Nutrients

	Cooked Guava Sauce	Jackfruit	Recommended Dietary Allowance
Energy	12.4% 360kcal	32.8% 950kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	179% 233g	130g per day for Men 19-50 years
Sugars	81% 58.8g	263% 191g	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	127% 92g	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	% 95g	g per day for Men 19-50 years
Sucrose	NA	% 4.2g	g per day for Men 19-50 years
Fiber	95% 36g	39.5% 15g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Jackfruit	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	253% 3.3mg	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	12.5% 50μg	60% 240μg	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	1627% 1464mg	152% 137mg	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	36.7% 5.5mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Jackfruit	Recommended Dietary Allowance
Calcium	7% 70mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	84.4% 0.76mg	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	22.5% 1.8mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	18.7% 0.43mg	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	15.7% 110mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	132% 4480mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24.2% 896g	20% 735g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Guava Sauce vs Jackfruit:

• Cooked Guava Sauce has 2.8 times more Vitamin A, 10.7 times more Vitamin C and 1.6 times more Vitamin E than Raw Jackfruit.
• While Raw Jackfruit contains 4 times more Vitamin B1, 4.2 times more Vitamin B2, 2.2 times more Vitamin B3, 3.7 times more Vitamin B6 and 4.8 times more Vitamin B9 than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Raw Jackfruit have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cooked Guava Sauce vs Jackfruit:

• Cooked Guava Sauce has 2.5 times more Manganese, 1.3 times more Zinc and 1.2 times more Water than Raw Jackfruit.
• While Raw Jackfruit contains 3.4 times more Calcium, 1.3 times more Iron, 4.1 times more Magnesium, 1.9 times more Phosphorus and 2 times more Potassium than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Raw Jackfruit have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Guava Sauce has 2.4 times more Fiber than Raw Jackfruit.
• While Raw Jackfruit contains 2.6 times more Energy, 4.6 times more Omega 3, 2.5 times more Carbohydrate, 3.2 times more Sugars and 5.4 times more Protein than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Raw Jackfruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.