Comparing Nutrients in 1 pound Almonds VS Jackfruit

Macros Ratio

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

Macro Nutrients

	Almonds	Jackfruit	Recommended Dietary Allowance
Energy	91% 2626kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	81% 105g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	119% 86.5g	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	0.69% 0.5g	57.5% 41.7g	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	% 0.77g	% 43g	g per day for Men 19-50 years
Sucrose	% 18g	% 1.9g	g per day for Men 19-50 years
Fiber	149% 56.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	171% 96g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Jackfruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	27.2% 109μg	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	0% 0mg	69% 62mg	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	775% 116mg	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Jackfruit	Recommended Dietary Allowance
Calcium	122% 1220mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	38.3% 0.34mg	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	210% 17mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	8.5% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	59.8% 2032mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9% 333g	3700g per day for Men 19-50 years

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

• Almonds have 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.
• While Raw Jackfruit contains 2.4 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Almonds vs Jackfruit:

• Almonds have 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.
• While Raw Jackfruit contains 16.7 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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.
• While Raw Jackfruit contains 26.3 times more Omega 3, 4.4 times more Sugars and 83.5 times more Fructose than Almonds.
• Both Almonds and Raw Jackfruit have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Raw Jackfruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.