Comparing Nutrients in 1 pound Jackfruit, canned, syrup pack VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Jackfruit, canned, syrup pack	1%	1%	98%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Jackfruit, canned, syrup pack	Medjool Dates	Recommended Dietary Allowance
Energy	14.4% 417kcal	43.3% 1256kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	83.5% 109g	262% 340g	130g per day for Men 19-50 years
Sugars	NA	416% 302g	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	NA	200% 145g	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	NA	% 153g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	80% 30.4g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Jackfruit, canned, syrup pack	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	87% 1.13mg	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	16% 63.5μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit, canned, syrup pack	Medjool Dates	Recommended Dietary Allowance
Calcium	20% 200mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	182% 1.64mg	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	16.4% 1.3mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	58.4% 1.34mg	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	3.9% 27.2mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	93% 3157mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.23% 341g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit, canned, syrup pack VS Medjool Dates per 1 lb

Compare the macro and micronutrient content in 1 lb of Jackfruit, canned, syrup pack versus 1 lb of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Jackfruit, canned, syrup pack vs Medjool Dates:

• 1 lb of Medjool Dates contains 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 11.2 times more Vitamin B5 and 5.7 times more Vitamin B6 than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Medjool Dates provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Jackfruit, canned, syrup pack have insufficient amounts of Vitamin B5
• Both Jackfruit, canned, syrup pack as well as Medjool Dates have insufficient amounts of Vitamin A and Vitamin C in one pound.

Comparing minerals per 1 pound for Jackfruit, canned, syrup pack vs Medjool Dates:

• 1 pound of Jackfruit, canned, syrup pack has 3.5 times more Water than Medjool Dates.
• While 1 lb of Medjool Dates contains 1.5 times more Calcium, 7.2 times more Copper, 3.1 times more Iron, 5.4 times more Magnesium, 3.8 times more Manganese, 10.3 times more Phosphorus, 7.3 times more Potassium and 4 times more Zinc than Jackfruit, canned, syrup pack.
• 1 pound of Jackfruit, canned, syrup pack lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Medjool Dates contains 3 times more Energy, 3.1 times more Carbohydrate, 7.4 times more Fiber and 5 times more Protein than Jackfruit, canned, syrup pack.
• 1 pound of Jackfruit, canned, syrup pack provide inadequate amounts of Protein