Comparing Nutrients in 1 pound Jackfruit, canned, syrup pack VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Jackfruit, canned, syrup pack	1%	1%	98%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Jackfruit, canned, syrup pack	Navel Oranges	Recommended Dietary Allowance
Energy	14.4% 417kcal	7.66% 222kcal	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	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.5% 109g	43.8% 57g	130g per day for Men 19-50 years
Sugars	NA	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Jackfruit, canned, syrup pack	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	27.6% 0.36mg	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	38.6% 154μg	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	2.5% 2.27mg	298% 268mg	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	4.54% 0.68mg	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, canned, syrup pack	Navel Oranges	Recommended Dietary Allowance
Calcium	20% 200mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	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	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	9.23% 341g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit, canned, syrup pack VS Navel Oranges per 1 lb

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

Lets compare vitamin content per 1 pound of Jackfruit, canned, syrup pack vs Navel Oranges:

• 1 pound of Jackfruit, canned, syrup pack has 1.6 times more Vitamin B3 than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 3.6 times more Vitamin B5, 1.8 times more Vitamin B6, 2.4 times more Vitamin B9 and 118.2 times more Vitamin C than Jackfruit, canned, syrup pack.
• 1 pound of Jackfruit, canned, syrup pack have insufficient amounts of Vitamin B5 and Vitamin C
• Both Jackfruit, canned, syrup pack as well as Raw Navel Oranges have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Jackfruit, canned, syrup pack vs Navel Oranges:

• 1 pound of Jackfruit, canned, syrup pack has 1.3 times more Copper, 2.2 times more Iron and 2.7 times more Manganese than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 3.8 times more Phosphorus and 1.7 times more Potassium than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Navel Oranges contain similar levels of Calcium, Magnesium and Water per one pound.
• 1 pound of Jackfruit, canned, syrup pack lack sufficient amounts of Phosphorus
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Jackfruit, canned, syrup pack as well as Raw Navel Oranges lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Jackfruit, canned, syrup pack has 1.9 times more Energy and 1.9 times more Carbohydrate than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 2.4 times more Fiber than Jackfruit, canned, syrup pack.
• 1 pound of Navel Oranges provide inadequate amounts of Energy
• Both Jackfruit, canned, syrup pack as well as Raw Navel Oranges provide inadequate amounts of Protein in one pound.