Comparing Nutrients in 5 ounces Guavas VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Jackfruit	7%	5%	88%

Macro Nutrients

	Guavas	Jackfruit	Recommended Dietary Allowance
Energy	3.32% 96kcal	4.64% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	25.4% 33g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	37.3% 27g	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	18% 13g	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	% 13.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	20% 7.65g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	4.35% 2.44g	56g per day for Men 19-50 years

Vitamins

	Guavas	Jackfruit	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	36% 0.47mg	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	17.4% 69.5μg	8.5% 34μg	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	360% 324mg	21.6% 19.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Jackfruit	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	12% 0.11mg	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	4.6% 0.37mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	2.65% 0.061mg	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	8.1% 56.7mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.1% 115g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Guavas vs Jackfruit:

• Raw Common Guavas have 6.2 times more Vitamin A, 1.9 times more Vitamin B5, 2 times more Vitamin B9, 16.7 times more Vitamin C and 2.1 times more Vitamin E than Raw Jackfruit.
• While Raw Jackfruit contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 3 times more Vitamin B6 than Raw Common Guavas.
• Both Raw Common Guavas and Raw Jackfruit have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Common Guavas as well as Raw Jackfruit have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Guavas vs Jackfruit:

• Raw Common Guavas have 3 times more Copper, 3.5 times more Manganese, 1.9 times more Phosphorus and 1.8 times more Zinc than Raw Jackfruit.
• While Raw Jackfruit contains 1.3 times more Calcium and 1.3 times more Magnesium than Raw Common Guavas.
• Both Raw Common Guavas and Raw Jackfruit have similar amounts of Iron, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Common Guavas have 1.4 times more Omega 3, 19.2 times more Omega 6, 3.6 times more Fiber and 1.5 times more Protein than Raw Jackfruit.
• While Raw Jackfruit contains 1.4 times more Energy, 1.6 times more Carbohydrate and 2.1 times more Sugars than Raw Common Guavas.
• Both Raw Common Guavas as well as Raw Jackfruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.