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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Jackfruit, canned, syrup pack	Recommended Dietary Allowance
Energy	7.66% 222kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	NA	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	83.5% 109g	130g per day for Men 19-50 years
Sugars	53% 38.6g	NA	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	14% 10.2g	NA	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Jackfruit, canned, syrup pack	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	15.4% 0.2mg	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	38.6% 154μg	16% 63.5μg	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	298% 268mg	2.5% 2.27mg	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	4.54% 0.68mg	NA	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

	Navel Oranges	Jackfruit, canned, syrup pack	Recommended Dietary Allowance
Calcium	19.5% 195mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	25% 0.23mg	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	7.37% 0.59mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	15.4% 0.35mg	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	15% 104mg	3.9% 27.2mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.23% 341g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Navel Oranges has 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.
• While 1 lb of Jackfruit, canned, syrup pack contains 1.6 times more Vitamin B3 than Raw Navel Oranges.
• 1 pound of Jackfruit, canned, syrup pack have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Navel Oranges as well as Jackfruit, canned, syrup pack have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

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