Comparing Nutrients in 1 kilogram Canned Orange Juice VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Jackfruit	7%	5%	88%

Macro Nutrients

	Canned Orange Juice	Jackfruit	Recommended Dietary Allowance
Energy	16.2% 470kcal	32.8% 950kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	179% 233g	130g per day for Men 19-50 years
Sugars	121% 87.6g	263% 191g	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	33.5% 24.3g	127% 92g	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	% 22.7g	% 95g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 4.2g	g per day for Men 19-50 years
Fiber	7.9% 3g	39.5% 15g	38g per day for Men 19-50 years
Protein	12% 6.8g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Jackfruit	Recommended Dietary Allowance
Vitamin A	10% 90μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	253% 3.3mg	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	60% 240μg	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	334% 301mg	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Jackfruit	Recommended Dietary Allowance
Calcium	10% 100mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	84.4% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	18.7% 0.43mg	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	24.3% 170mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	132% 4480mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	23.7% 877g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Jackfruit per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Jackfruit:

• 1 kilogram of Canned Orange Juice has 2.2 times more Vitamin C than Jackfruit.
• While 1 kg of Raw Jackfruit contains 2.7 times more Vitamin B1, 2.6 times more Vitamin B2, 4.6 times more Vitamin B3, 1.3 times more Vitamin B5, 10.6 times more Vitamin B6 and 1.7 times more Vitamin E than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Jackfruit provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Unsweetened Canned Orange Juice as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Jackfruit:

• 1 kg of Raw Jackfruit contains 2.4 times more Calcium, 3.5 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium and 2.4 times more Potassium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Jackfruit contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium and Iron
• Both Unsweetened Canned Orange Juice as well as Raw Jackfruit lack sufficient amounts of Manganese and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Jackfruit contains 2 times more Energy, 11.3 times more Omega 3, 2.1 times more Carbohydrate, 2.2 times more Sugars, 3.8 times more Fructose, 5 times more Fiber and 2.5 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Jackfruit provide inadequate amounts of Omega 6 in one kilogram.