Comparing Nutrients in 1 kilogram Jackfruit VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Jackfruit	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	32.8% 950kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	263% 191g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 34.4g	g per day for Men 19-50 years
Fiber	39.5% 15g	87% 33g	38g per day for Men 19-50 years
Protein	30.7% 17g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	253% 3.3mg	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	24% 240mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	91% 0.82mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	72.6% 1.67mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20% 735g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Jackfruit versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Jackfruit vs Cooked Frozen Carrots:

• 1 kilogram of Jackfruit has 3.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 6 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 169.2 times more Vitamin A and 3 times more Vitamin E than Raw Jackfruit.
• 1 kilogram of Jackfruit have insufficient amounts of Vitamin A
• Both Raw Jackfruit as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Jackfruit vs Cooked Frozen Carrots:

• 1 kilogram of Jackfruit has 2.6 times more Magnesium and 2.3 times more Potassium than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.5 times more Calcium, 2.3 times more Iron, 3.9 times more Manganese, 1.5 times more Phosphorus, 29.5 times more Sodium and 2.7 times more Zinc than Raw Jackfruit.
• Both Jackfruit and Cooked Frozen Carrots contain similar levels of Copper per one kilogram.
• 1 kilogram of Jackfruit lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Jackfruit has 2.6 times more Energy, 1.8 times more Omega 3, 3 times more Carbohydrate, 4.7 times more Sugars, 32.8 times more Fructose and 3 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.2 times more Fiber than Raw Jackfruit.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Jackfruit as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one kilogram.