Comparing Nutrients in 1 kilogram Jackfruit VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Jackfruit	Baked White Potatoes	Recommended Dietary Allowance
Energy	32.8% 950kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	162% 211g	130g per day for Men 19-50 years
Sugars	263% 191g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 4g	g per day for Men 19-50 years
Fiber	39.5% 15g	55.3% 21g	38g per day for Men 19-50 years
Protein	30.7% 17g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	253% 3.3mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Baked White Potatoes	Recommended Dietary Allowance
Calcium	24% 240mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	141% 1.27mg	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	80% 6.4mg	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	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	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	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Jackfruit vs Baked White Potatoes:

• Raw Jackfruit has 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 8.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Jackfruit.
• Both Raw Jackfruit and Baked Whole White Potatoes have similar amounts of Vitamin C per 1 kg.
• Both Raw Jackfruit as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Jackfruit vs Baked White Potatoes:

• Raw Jackfruit has 2.4 times more Calcium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper, 2.8 times more Iron, 4.4 times more Manganese, 3.6 times more Phosphorus and 2.7 times more Zinc than Raw Jackfruit.
• Both Raw Jackfruit and Baked Whole White Potatoes have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Jackfruit has 5.3 times more Omega 3, 12.5 times more Sugars and 25.5 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Fiber than Raw Jackfruit.
• Both Raw Jackfruit and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raw Jackfruit as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.