Comparing Nutrients in 500 calories Acorns VS Jackfruit

Weight per 500 calories

• Acorns: 129g
• Jackfruit: 526g

Acorns have 4.1 times more energy per 100g than Jackfruit. It has high energy density when compared to other foods. Raw Jackfruit having average energy density.

Discover which food has more nutrients per 500 calories - Acorns or Jackfruit?

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Jackfruit	7%	5%	88%

Macro Nutrients

	Acorns	Jackfruit	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.8% 31g	3.47% 3.37g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	35% 5.94g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.6g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	139% 100g	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	66.7% 48.4g	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	% 50g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	NA	20.8% 7.9g	38g per day for Men 19-50 years
Protein	14% 7.95g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Acorns	Jackfruit	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	30.3% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	133% 1.73mg	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	28% 112μg	31.6% 126μg	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	0% 0mg	80% 72mg	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	12% 1.8mg	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

	Acorns	Jackfruit	Recommended Dietary Allowance
Calcium	5.3% 53mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	44.4% 0.4mg	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	12.8% 1.02mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	36.3% 153mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	9.84% 0.23mg	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	14.6% 102mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	69.3% 2358mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	6.22% 0.68mg	11mg per day for Men 19-50 years
Water	0.97% 36g	10.4% 387g	3700g per day for Men 19-50 years

Acorns VS Jackfruit Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Acorns or Jackfruit?

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

• 500 kcal of Raw Jackfruit contain 3.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Raw Acorns.
• Both Acorns and Jackfruit provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Acorns vs Jackfruit:

• 500 calories of Acorns have 2 times more Copper and 7.6 times more Manganese than Jackfruit.
• While 500 kcal of Raw Jackfruit contain 2.4 times more Calcium, 1.9 times more Magnesium, 3.4 times more Potassium and 10.7 times more Water than Raw Acorns.
• Both Acorns and Jackfruit contain similar levels of Iron and Phosphorus per 500 calories.
• 500 calories of Acorns lack sufficient amounts of Calcium
• 500 calories of Jackfruit lack sufficient amounts of Manganese
• Both Raw Acorns as well as Raw Jackfruit lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Acorns have 9.2 times more Fat, 3.9 times more Saturated Fat and 75.2 times more Omega 6 than Jackfruit.
• While 500 kcal of Raw Jackfruit contain 2.3 times more Carbohydrate than Raw Acorns.
• Both Acorns and Jackfruit offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Jackfruit provide inadequate amounts of Omega 6