Comparing Nutrients in 300 calories Java-plum VS Jackfruit

Weight per 300 calories

• Java-plum: 500g
• Jackfruit: 316g

Raw Jackfruit has 1.6 times more energy per unit of mass than Raw Java-plum, which is average in comparison to other foods. Java-plum having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Java-plum	Jackfruit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	NA	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	56.5% 73.4g	130g per day for Men 19-50 years
Sugars	NA	83% 60.3g	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	40% 29g	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	% 30g	g per day for Men 19-50 years
Sucrose	NA	% 1.33g	g per day for Men 19-50 years
Fiber	NA	12.5% 4.74g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Jackfruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	80% 1.04mg	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	NA	19% 75.8μg	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	79.4% 71.5mg	48% 43.3mg	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	7.16% 1.07mg	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

	Java-plum	Jackfruit	Recommended Dietary Allowance
Calcium	9.5% 95mg	7.58% 75.8mg	1000mg per day for Men 19-50 years
Copper	NA	26.7% 0.24mg	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	9.08% 0.73mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	NA	5.9% 0.14mg	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	12% 85mg	9.47% 66.3mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.42% 6.3mg	1500mg per day for Men 19-50 years
Zinc	NA	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	11.2% 416g	6.27% 232g	3700g per day for Men 19-50 years

Java-plum VS Jackfruit Nutrients Per 300 Kcal

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

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

• 300 calories of Java-plum have 1.7 times more Vitamin C than Jackfruit.
• While 300 kcal of Raw Jackfruit contain 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.
• 300 calories of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Raw Java-plum as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

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

• 300 calories of Java-plum have 1.3 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus and 1.8 times more Water than Jackfruit.
• While 300 kcal of Raw Jackfruit contain 3.6 times more Potassium than Raw Java-plum.
• Both Java-plum and Jackfruit contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Jackfruit contain 1.5 times more Protein than Raw Java-plum.
• Both Java-plum and Jackfruit offer comparable quantities of Energy and Carbohydrate per 300 calories.