Comparing Nutrients in 300 calories Jackfruit VS Roasted Sunflower Seeds

Weight per 300 calories

• Jackfruit: 316g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 6.1 times more energy per unit of mass than Raw Jackfruit, which is very high in comparison to other foods. Jackfruit having average energy density.

Which food has more nutrients per 300 calories - Jackfruit or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Jackfruit	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	99% 17g	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	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	83% 60.3g	1.94% 1.4g	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	15% 5.72g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Roasted Sunflower Seeds	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	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	32% 0.41mg	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	30.5% 122μg	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	0.8% 0.72mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.58% 75.8mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	5.9% 0.14mg	47.3% 1.1mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	NA	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.42% 6.3mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	6.27% 232g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Jackfruit vs Roasted Sunflower Seeds:

• Raw Jackfruit has 6.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B6 and 60 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.9 times more Vitamin B5, 1.6 times more Vitamin B9 and 12.5 times more Vitamin E than Raw Jackfruit.
• Both Raw Jackfruit and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Jackfruit as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Jackfruit vs Roasted Sunflower Seeds:

• Raw Jackfruit has 2.1 times more Calcium, 1.4 times more Magnesium, 3.2 times more Potassium and 375 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Copper, 2.7 times more Iron, 8 times more Manganese, 9 times more Phosphorus and 6.6 times more Zinc than Raw Jackfruit.

Comparison of macro-nutrients per 300 calories:

• Raw Jackfruit has 7 times more Omega 3, 5.9 times more Carbohydrate and 42.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.7 times more Fat, 4.4 times more Saturated Fat, 356.7 times more Omega 6 and 1.8 times more Protein than Raw Jackfruit.
• Both Raw Jackfruit and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Jackfruit as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.