Comparing Nutrients in 300 calories Jackfruit, canned, syrup pack VS Durian

Weight per 300 calories

• Jackfruit, canned, syrup pack: 326g
• Durian: 204g

Raw or Frozen Durian has 1.6 times more energy per unit of mass than Jackfruit, canned, syrup pack, which is average in comparison to other foods. Jackfruit, canned, syrup pack having average energy density.

Which food has more nutrients per 300 calories - Jackfruit, canned, syrup pack or Durian?

Macros Ratio

	Protein	Fat	Carbs
Jackfruit, canned, syrup pack	1%	1%	98%
Durian	4%	30%	66%

Macro Nutrients

	Jackfruit, canned, syrup pack	Durian	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	11.2% 11g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	42.5% 55.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.72% 2.93g	20.4% 7.76g	38g per day for Men 19-50 years
Protein	2.1% 1.17g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Jackfruit, canned, syrup pack	Durian	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.45% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.97% 0.11mg	63.6% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.03% 0.12mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.23mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	49.6% 0.64mg	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	11.4% 45.7μg	18.4% 73.5μg	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	1.8% 1.63mg	44.7% 40.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit, canned, syrup pack	Durian	Recommended Dietary Allowance
Calcium	14.3% 143mg	1.22% 12.2mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	47% 0.42mg	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	12% 0.95mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	29% 0.66mg	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	2.8% 19.6mg	11.4% 79.6mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	3.26% 0.36mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	6.63% 245g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Jackfruit, canned, syrup pack vs Durian:

• Raw or Frozen Durian contains 7.1 times more Vitamin B1, 3.5 times more Vitamin B2, 2 times more Vitamin B5, 4.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 24.7 times more Vitamin C than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Raw or Frozen Durian have similar amounts of Vitamin B3 per 300 kcal.
• Both Jackfruit, canned, syrup pack as well as Raw or Frozen Durian have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Jackfruit, canned, syrup pack vs Durian:

• Jackfruit, canned, syrup pack has 11.7 times more Calcium and 1.9 times more Water than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 2.6 times more Copper, 1.9 times more Magnesium, 2.6 times more Manganese, 4.1 times more Phosphorus, 2.8 times more Potassium and 1.6 times more Zinc than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Raw or Frozen Durian have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Jackfruit, canned, syrup pack has 1.4 times more Carbohydrate than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 23.8 times more Fat, 2.6 times more Fiber and 2.6 times more Protein than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Raw or Frozen Durian have similar amounts of Energy per 300 kcal.
• Both Jackfruit, canned, syrup pack as well as Raw or Frozen Durian have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.