Comparing Nutrients in 500 calories Jackfruit VS Java-plum

Weight per 500 calories

• Jackfruit: 526g
• Java-plum: 833g

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

Which food has more nutrients per 500 calories - Jackfruit or Java-plum?

Macros Ratio

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

Macro Nutrients

	Jackfruit	Java-plum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	1.98% 1.9g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	NA	32g per day for Men 19-50 years
Omega 3	26% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	100% 130g	130g per day for Men 19-50 years
Sugars	139% 100g	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	66.7% 48.4g	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	% 50g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	20.8% 7.9g	NA	38g per day for Men 19-50 years
Protein	16% 9.05g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Java-plum	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.84mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	24.4% 0.32mg	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	31.6% 126μg	NA	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	80% 72mg	132% 119mg	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	12% 1.8mg	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	Java-plum	Recommended Dietary Allowance
Calcium	12.6% 126mg	16% 158mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	15% 1.2mg	19.8% 1.6mg	8mg per day for Men 19-50 years
Magnesium	36.3% 153mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	15.8% 111mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	69.3% 2358mg	19.4% 658mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	7.78% 117mg	1500mg per day for Men 19-50 years
Zinc	6.22% 0.68mg	NA	11mg per day for Men 19-50 years
Water	10.4% 387g	18.7% 693g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jackfruit vs Java-plum:

• Raw Jackfruit has 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.
• While Raw Java-plum contains 1.7 times more Vitamin C than Raw Jackfruit.
• Both Raw Jackfruit as well as Raw Java-plum have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Jackfruit vs Java-plum:

• Raw Jackfruit has 1.2 times more Magnesium and 3.6 times more Potassium than Raw Java-plum.
• While Raw Java-plum contains 1.3 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus, 11.1 times more Sodium and 1.8 times more Water than Raw Jackfruit.

Comparison of macro-nutrients per 500 calories:

• Raw Jackfruit has 1.5 times more Protein than Raw Java-plum.
• Both Raw Jackfruit and Raw Java-plum have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Jackfruit as well as Raw Java-plum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.