Comparing Nutrients in 300 calories Jackfruit VS Green Kiwifruit

Weight per 300 calories

• Jackfruit: 316g
• Green Kiwifruit: 492g

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

Discover which food has more nutrients per 300 calories - Jackfruit or Green Kiwifruit?

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Jackfruit	Green Kiwifruit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	7.1% 1.2g	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	55.5% 72g	130g per day for Men 19-50 years
Sugars	83% 60.3g	61% 44.2g	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	29.5% 21.4g	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	% 20.2g	g per day for Men 19-50 years
Sucrose	% 1.33g	% 0.74g	g per day for Men 19-50 years
Fiber	12.5% 4.74g	39% 14.8g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	2.2% 19.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	24% 0.31mg	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	30.7% 123μg	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	507% 456mg	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	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Green Kiwifruit	Recommended Dietary Allowance
Calcium	7.58% 75.8mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	71% 0.64mg	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	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	5.9% 0.14mg	21% 0.48mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	0.42% 6.3mg	0.98% 14.8mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	6.26% 0.69mg	11mg per day for Men 19-50 years
Water	6.27% 232g	11% 409g	3700g per day for Men 19-50 years

Jackfruit VS Green Kiwifruit Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Jackfruit or Green Kiwifruit?

Lets compare vitamin content per 300 calories of Jackfruit vs Green Kiwifruit:

• 300 calories of Jackfruit have 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.4 times more Vitamin B6 than Green Kiwifruit.
• While 300 kcal of Raw Green Kiwifruit contain 1.6 times more Vitamin B9, 10.5 times more Vitamin C and 6.7 times more Vitamin E than Raw Jackfruit.
• Both Jackfruit and Green Kiwifruit provide similar amounts of Vitamin B5 per 300 calories.
• Both Raw Jackfruit as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Jackfruit vs Green Kiwifruit:

• 300 kcal of Raw Green Kiwifruit contain 2.2 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 3.5 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Zinc and 1.8 times more Water than Raw Jackfruit.
• Both Jackfruit and Green Kiwifruit contain similar levels of Magnesium and Potassium per 300 calories.
• 300 calories of Jackfruit lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Jackfruit have 1.2 times more Omega 3, 1.4 times more Sugars and 1.4 times more Fructose than Green Kiwifruit.
• While 300 kcal of Raw Green Kiwifruit contain 25.5 times more Omega 6 and 3.1 times more Fiber than Raw Jackfruit.
• Both Jackfruit and Green Kiwifruit offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Jackfruit provide inadequate amounts of Omega 6