Comparing Nutrients in 1 kilogram Jackfruit VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Jackfruit	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	32.8% 950kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	175% 228g	130g per day for Men 19-50 years
Sugars	263% 191g	4.4% 3.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.2g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	168% 64g	38g per day for Men 19-50 years
Protein	30.7% 17g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	253% 3.3mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	20% 735g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Jackfruit has 1.6 times more Vitamin B3, 2.7 times more Vitamin B6, 11.4 times more Vitamin C and 11.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B1 and 5.4 times more Vitamin B9 than Raw Jackfruit.
• Both Raw Jackfruit and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Raw Jackfruit as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Boiled All Types Kidney Beans contain 1.5 times more Calcium, 2.8 times more Copper, 9.7 times more Iron, 1.4 times more Magnesium, 10 times more Manganese, 6.6 times more Phosphorus and 7.7 times more Zinc than Raw Jackfruit.
• Both Raw Jackfruit and Boiled All Types Kidney Beans have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Jackfruit has 59.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Energy, 2.2 times more Omega 3, 4.3 times more Fiber and 5 times more Protein than Raw Jackfruit.
• Both Raw Jackfruit and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Raw Jackfruit as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.