Comparing Nutrients in 500 calories Jackfruit VS Sunflower Seeds

Weight per 500 calories

• Jackfruit: 526g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 6.1 times more energy per unit of mass than Raw Jackfruit, which is very high in comparison to other foods. Jackfruit having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Jackfruit	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	13% 17g	130g per day for Men 19-50 years
Sugars	139% 100g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	20.8% 7.9g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	16% 9.05g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.84mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.6% 126mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	171% 1.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	36.3% 153mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	72.6% 1.67mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	69.3% 2358mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	6.22% 0.68mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	10.4% 387g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jackfruit vs Sunflower Seeds:

• Raw Jackfruit has 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 60.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B9 and 16.8 times more Vitamin E than Raw Jackfruit.
• Both Raw Jackfruit and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Jackfruit as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Jackfruit vs Sunflower Seeds:

• Raw Jackfruit has 1.9 times more Calcium, 4.3 times more Potassium and 95.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 7.4 times more Manganese, 5.1 times more Phosphorus and 6.3 times more Zinc than Raw Jackfruit.

Comparison of macro-nutrients per 500 calories:

• Raw Jackfruit has 8.1 times more Omega 3, 7.1 times more Carbohydrate and 44.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.1 times more Fat, 3.7 times more Saturated Fat, 250 times more Omega 6 and 2 times more Protein than Raw Jackfruit.
• Both Raw Jackfruit and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Jackfruit as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.