Comparing Nutrients in 300 calories Jackfruit VS Java-plum

Weight per 300 calories

• Jackfruit: 316g
• Java-plum: 500g

Jackfruit has 1.6 times more energy per 100g than Java-plum. It has average energy density when compared to other foods. Raw Java-plum having low energy density.

Which food has more nutrients per 300 calories - Jackfruit or Java-plum?

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Java-plum	4%	3%	93%

Macro Nutrients

	Jackfruit	Java-plum	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	NA	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	NA	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	60% 77.8g	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	NA	38g per day for Men 19-50 years
Protein	9.7% 5.43g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Java-plum	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	14.6% 0.19mg	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	NA	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	79.4% 71.5mg	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	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	Java-plum	Recommended Dietary Allowance
Calcium	7.58% 75.8mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	NA	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	5.9% 0.14mg	NA	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.42% 6.3mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	NA	11mg per day for Men 19-50 years
Water	6.27% 232g	11.2% 416g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Jackfruit vs Java-plum:

• Raw Jackfruit has 11.1 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B3 and 5.5 times more Vitamin B6 than Raw Java-plum.
• While Raw Java-plum contains 1.7 times more Vitamin C than Raw Jackfruit.
• Both Raw Jackfruit as well as Raw Java-plum have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Jackfruit vs Java-plum:

• Raw Jackfruit has 1.2 times more Magnesium and 3.6 times more Potassium than Raw Java-plum.
• While Raw Java-plum contains 1.3 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus, 11.1 times more Sodium and 1.8 times more Water than Raw Jackfruit.

Comparison of macro-nutrients per 300 calories:

• Raw Jackfruit has 1.5 times more Protein than Raw Java-plum.
• Both Raw Jackfruit and Raw Java-plum have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Jackfruit as well as Raw Java-plum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.