Comparing Nutrients in 1 kilogram Jackfruit VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Jackfruit	Canned Kidney Beans	Recommended Dietary Allowance
Energy	32.8% 950kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	112% 145g	130g per day for Men 19-50 years
Sugars	263% 191g	25.5% 18.5g	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	127% 92g	0% 0g	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	% 95g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 18.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	113% 43g	38g per day for Men 19-50 years
Protein	30.7% 17g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	253% 3.3mg	57% 0.74mg	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	60% 240μg	90% 360μg	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	152% 137mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22.7% 3.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	150% 1.35mg	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	28.8% 2.3mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	73% 1.68mg	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	30% 210mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	20% 735g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Jackfruit vs Canned Kidney Beans:

• Raw Jackfruit has 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 4.4 times more Vitamin B6, 11.4 times more Vitamin C and 17 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin B9 than Raw Jackfruit.
• Both Raw Jackfruit and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Raw Jackfruit as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Jackfruit vs Canned Kidney Beans:

• Raw Jackfruit has 1.9 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Calcium, 1.8 times more Copper, 5.1 times more Iron, 3.9 times more Manganese, 4.3 times more Phosphorus, 148 times more Sodium and 3.5 times more Zinc than Raw Jackfruit.
• Both Raw Jackfruit and Canned All Types Kidney Beans have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Jackfruit has 1.6 times more Carbohydrate, 10.3 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.9 times more Fiber and 3 times more Protein than Raw Jackfruit.
• Both Raw Jackfruit and Canned All Types Kidney Beans have similar amounts of Energy and Omega 3 per 1 kg.
• Both Raw Jackfruit as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.