Comparing Nutrients in 500 calories Jackfruit VS Oranges

Weight per 500 calories

• Jackfruit: 526g
• Oranges: 1064g

Jackfruit has 2 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Oranges	7%	2%	91%

Macro Nutrients

	Jackfruit	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	96% 125g	130g per day for Men 19-50 years
Sugars	139% 100g	137% 99g	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	67% 25.5g	38g per day for Men 19-50 years
Protein	16% 9.05g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Oranges	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.84mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12% 1.8mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Oranges	Recommended Dietary Allowance
Calcium	12.6% 126mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	53% 0.48mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	36.3% 153mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	11.6% 0.27mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	69.3% 2358mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.22% 0.68mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	10.4% 387g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jackfruit vs Oranges:

• Raw Jackfruit has 1.6 times more Vitamin B3 and 2.7 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 4.4 times more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B5, 2.5 times more Vitamin B9 and 7.8 times more Vitamin C than Raw Jackfruit.
• Both Raw Jackfruit and Raw Oranges have similar amounts of Vitamin E per 500 kcal.
• Both Raw Jackfruit as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Jackfruit vs Oranges:

• Raw Jackfruit has 1.4 times more Magnesium and 1.2 times more Potassium than Raw Oranges.
• While Raw Oranges contain 3.4 times more Calcium, 1.3 times more Phosphorus and 2.4 times more Water than Raw Jackfruit.
• Both Raw Jackfruit and Raw Oranges have similar amounts of Copper, Iron, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Jackfruit has 5.6 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 3.2 times more Fiber than Raw Jackfruit.
• Both Raw Jackfruit and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Raw Jackfruit as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.