Comparing Nutrients in 300 calories Jackfruit VS California Red Kidney Beans

Weight per 300 calories

• Jackfruit: 316g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 3.5 times more energy per unit of mass than Raw Jackfruit, which is high in comparison to other foods. Jackfruit having average energy density.

Which food has more nutrients per 300 calories - Jackfruit or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Jackfruit	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	42% 54.4g	130g per day for Men 19-50 years
Sugars	83% 60.3g	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	40% 29g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 1.33g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.74g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	27.8% 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	19% 75.8μg	89.5% 358μg	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	48% 43.3mg	4.55% 4.1mg	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	7.16% 1.07mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.58% 75.8mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	111% 1mg	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	9.08% 0.73mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	5.9% 0.14mg	39.5% 0.91mg	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	9.47% 66.3mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	NA	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.42% 6.3mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	6.27% 232g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Jackfruit vs California Red Kidney Beans:

• Raw Jackfruit has 1.6 times more Vitamin B3, 2.9 times more Vitamin B6 and 10.6 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1 and 4.7 times more Vitamin B9 than Raw Jackfruit.
• Both Raw Jackfruit and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Raw Jackfruit as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Jackfruit vs California Red Kidney Beans:

• Raw Jackfruit has 21.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Calcium, 4.2 times more Copper, 11.7 times more Iron, 1.6 times more Magnesium, 6.7 times more Manganese, 5.6 times more Phosphorus and 5.6 times more Zinc than Raw Jackfruit.
• Both Raw Jackfruit and Raw California Red Kidney Beans have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Jackfruit has 3.3 times more Omega 3 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.8 times more Fiber and 4.1 times more Protein than Raw Jackfruit.
• Both Raw Jackfruit and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Jackfruit as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.