Comparing Nutrients in 500 calories Jackfruit, canned, syrup pack VS Prune puree

Weight per 500 calories

• Jackfruit, canned, syrup pack: 544g
• Prune puree: 195g

Prune puree has 2.8 times more energy per unit of mass than Jackfruit, canned, syrup pack, which is high in comparison to other foods. Jackfruit, canned, syrup pack having average energy density.

Discover which food has more nutrients per 500 calories - Jackfruit, canned, syrup pack or Prune puree?

Macros Ratio

	Protein	Fat	Carbs
Jackfruit, canned, syrup pack	1%	1%	98%
Prune puree	3%	1%	96%

Macro Nutrients

	Jackfruit, canned, syrup pack	Prune puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	NA	0.097% 0.031g	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	97% 127g	130g per day for Men 19-50 years
Sugars	NA	105% 76g	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	37.3% 27g	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	% 43.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	17% 6.42g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Jackfruit, canned, syrup pack	Prune puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.6% 195μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.68mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.83% 0.39mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	9.3% 8.37mg	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	Prune puree	Recommended Dietary Allowance
Calcium	24% 239mg	6.03% 60.3mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	19.7% 1.58mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	13% 54.3mg	NA	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	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	4.66% 32.6mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	48.8% 1658mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4% 59.8mg	3% 44.7mg	1500mg per day for Men 19-50 years
Zinc	5.43% 0.6mg	NA	11mg per day for Men 19-50 years
Water	11% 409g	1.58% 58.4g	3700g per day for Men 19-50 years

Jackfruit, Canned, Syrup Pack VS Prune Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Jackfruit, canned, syrup pack or Prune puree?

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

• 500 calories of Jackfruit, canned, syrup pack have 2.3 times more Vitamin B1 than Prune puree.
• While 500 kcal of Prune puree contain more Vitamin A, 1.3 times more Vitamin B3 and 2.1 times more Vitamin B5 than Jackfruit, canned, syrup pack.
• 500 calories of Jackfruit, canned, syrup pack have insufficient amounts of Vitamin A and Vitamin B5
• 500 calories of Prune puree have insufficient amounts of Vitamin B1
• Both Jackfruit, canned, syrup pack as well as Prune puree have insufficient amounts of Vitamin C in 500 calories.

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

• 500 calories of Jackfruit, canned, syrup pack have 4 times more Calcium and 7 times more Water than Prune puree.
• While 500 kcal of Prune puree contain 3.5 times more Iron, 4.3 times more Phosphorus and 3.2 times more Potassium than Jackfruit, canned, syrup pack.
• 500 calories of Jackfruit, canned, syrup pack lack sufficient amounts of Phosphorus
• 500 calories of Prune puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Prune puree contain 1.3 times more Fiber than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Prune puree offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Jackfruit, canned, syrup pack as well as Prune puree provide inadequate amounts of Protein in 500 calories.