Comparing Nutrients in 1 kilogram Jackfruit VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Jackfruit	Almonds	Recommended Dietary Allowance
Energy	32.8% 950kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	119% 38g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	166% 216g	130g per day for Men 19-50 years
Sugars	263% 191g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 39.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	329% 125g	38g per day for Men 19-50 years
Protein	30.7% 17g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Almonds	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	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	253% 3.3mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	110% 440μg	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	0% 0mg	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	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Almonds	Recommended Dietary Allowance
Calcium	24% 240mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	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	284% 31mg	11mg per day for Men 19-50 years
Water	20% 735g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Jackfruit vs Almonds:

• Raw Jackfruit has 2.4 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 2 times more Vitamin B1, 20.7 times more Vitamin B2, 3.9 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B9 and 75.4 times more Vitamin E than Raw Jackfruit.
• Both Raw Jackfruit as well as Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Jackfruit vs Almonds:

• Raw Jackfruit has 16.7 times more Water than Almonds.
• While Almonds contain 11.2 times more Calcium, 13.6 times more Copper, 16.1 times more Iron, 9.3 times more Magnesium, 50.7 times more Manganese, 22.9 times more Phosphorus, 1.6 times more Potassium and 24 times more Zinc than Raw Jackfruit.

Comparison of macro-nutrients per 1 kilogram:

• Raw Jackfruit has 26.3 times more Omega 3, 4.4 times more Sugars and 83.5 times more Fructose than Almonds.
• While Almonds contain 6.1 times more Energy, 78 times more Fat, 19.5 times more Saturated Fat, 821.6 times more Omega 6, 8.3 times more Fiber and 12.3 times more Protein than Raw Jackfruit.
• Both Raw Jackfruit and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Raw Jackfruit as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.