Comparing Nutrients in 1 kilogram Jackfruit VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Jackfruit	Green Kiwifruit	Recommended Dietary Allowance
Energy	32.8% 950kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	113% 147g	130g per day for Men 19-50 years
Sugars	263% 191g	124% 90g	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	60% 43.5g	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	% 95g	% 41g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 1.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	79% 30g	38g per day for Men 19-50 years
Protein	30.7% 17g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	253% 3.3mg	48.5% 0.63mg	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	62.5% 250μg	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	1030% 927mg	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	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Green Kiwifruit	Recommended Dietary Allowance
Calcium	24% 240mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	144% 1.3mg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	42.6% 0.98mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	20% 735g	22.5% 831g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit VS Green Kiwifruit per 1 kg

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

Lets compare vitamin content per 1 kilogram of Jackfruit vs Green Kiwifruit:

• 1 kilogram of Jackfruit has 3.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.2 times more Vitamin B6 than Green Kiwifruit.
• While 1 kg of Raw Green Kiwifruit contains 6.8 times more Vitamin C and 4.3 times more Vitamin E than Raw Jackfruit.
• Both Jackfruit and Green Kiwifruit provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Jackfruit as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Jackfruit vs Green Kiwifruit:

• 1 kilogram of Jackfruit has 1.7 times more Magnesium and 1.4 times more Potassium than Green Kiwifruit.
• While 1 kg of Raw Green Kiwifruit contains 1.4 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2.3 times more Manganese and 1.6 times more Phosphorus than Raw Jackfruit.
• 1 kilogram of Jackfruit lack sufficient amounts of Manganese
• Both Raw Jackfruit as well as Raw Green Kiwifruit lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Jackfruit has 1.6 times more Energy, 1.9 times more Omega 3, 1.6 times more Carbohydrate, 2.1 times more Sugars, 2.1 times more Fructose and 1.5 times more Protein than Green Kiwifruit.
• While 1 kg of Raw Green Kiwifruit contains 2 times more Fiber than Raw Jackfruit.
• Both Raw Jackfruit as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in one kilogram.