Comparing Nutrients in 500 calories Jackfruit, canned, syrup pack VS Durian

Weight per 500 calories

• Jackfruit, canned, syrup pack: 544g
• Durian: 340g

Raw or Frozen Durian has 1.6 times more energy per unit of mass than Jackfruit, canned, syrup pack, which is average in comparison to other foods. Jackfruit, canned, syrup pack having average energy density.

Which food has more nutrients per 500 calories - Jackfruit, canned, syrup pack or Durian?

Macros Ratio

	Protein	Fat	Carbs
Jackfruit, canned, syrup pack	1%	1%	98%
Durian	4%	30%	66%

Macro Nutrients

	Jackfruit, canned, syrup pack	Durian	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	34% 13g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Jackfruit, canned, syrup pack	Durian	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.76% 6.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.68mg	23% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.83% 0.39mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	82.7% 1.07mg	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% 76μg	30.6% 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	3% 2.7mg	74.5% 67mg	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	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, canned, syrup pack	Durian	Recommended Dietary Allowance
Calcium	24% 239mg	2.04% 20.4mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	78.2% 0.7mg	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	19.7% 1.58mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	13% 54.3mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	48% 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	4.66% 32.6mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	43.6% 1483mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4% 59.8mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	5.43% 0.6mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11% 409g	5.97% 221g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jackfruit, canned, syrup pack vs Durian:

• Raw or Frozen Durian contains 7.1 times more Vitamin B1, 3.5 times more Vitamin B2, 2 times more Vitamin B5, 4.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 24.7 times more Vitamin C than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Raw or Frozen Durian have similar amounts of Vitamin B3 per 500 kcal.
• Both Jackfruit, canned, syrup pack as well as Raw or Frozen Durian have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Jackfruit, canned, syrup pack vs Durian:

• Jackfruit, canned, syrup pack has 11.7 times more Calcium and 1.9 times more Water than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 2.6 times more Copper, 1.9 times more Magnesium, 2.6 times more Manganese, 4.1 times more Phosphorus, 2.8 times more Potassium and 1.6 times more Zinc than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Raw or Frozen Durian have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Jackfruit, canned, syrup pack has 1.4 times more Carbohydrate than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 23.8 times more Fat, 2.6 times more Fiber and 2.6 times more Protein than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Raw or Frozen Durian have similar amounts of Energy per 500 kcal.
• Both Jackfruit, canned, syrup pack as well as Raw or Frozen Durian have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.