Comparing Nutrients in 5 ounces Jackfruit VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Jackfruit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.64% 135kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	37.3% 27g	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	18% 13g	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	% 13.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	34.7% 13g	38g per day for Men 19-50 years
Protein	4.35% 2.44g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	11.3% 0.15mg	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	8.5% 34μg	26.2% 105μg	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	21.6% 19.4mg	1.9% 1.7mg	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	3.2% 0.48mg	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	45.5% 0.41mg	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	4.08% 0.33mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	2.65% 0.061mg	19.6% 0.45mg	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	4.25% 29.8mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Jackfruit versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Jackfruit vs Boiled California Red Kidney Beans:

• 5 ounces of Jackfruit have 1.7 times more Vitamin B3, 3.2 times more Vitamin B6 and 11.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3.1 times more Vitamin B9 than Raw Jackfruit.
• Both Jackfruit and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Jackfruit as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Jackfruit vs Boiled California Red Kidney Beans:

• 5 oz of Boiled California Red Kidney Beans contain 2.8 times more Calcium, 3.8 times more Copper, 13 times more Iron, 1.7 times more Magnesium, 7.4 times more Manganese, 6.5 times more Phosphorus and 6.6 times more Zinc than Raw Jackfruit.
• Both Jackfruit and Boiled California Red Kidney Beans contain similar levels of Potassium per five ounces.
• 5 ounces of Jackfruit lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Jackfruit have 2.5 times more Omega 3 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.3 times more Energy, 6.2 times more Fiber and 5.3 times more Protein than Raw Jackfruit.
• Both Jackfruit and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Jackfruit as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.