Comparing Nutrients in 5 ounces Jackfruit VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Jackfruit	Frozen Carrots	Recommended Dietary Allowance
Energy	4.64% 135kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	2.06% 0.35g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	37.3% 27g	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 5.74g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4.35% 2.44g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	10.4% 0.13mg	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	3.54% 14μg	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	3.94% 3.54mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Frozen Carrots	Recommended Dietary Allowance
Calcium	3.4% 34mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11.7% 0.1mg	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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	2.65% 0.061mg	10.5% 0.24mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit VS Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Jackfruit versus 5 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Jackfruit vs Frozen Carrots:

• 5 ounces of Jackfruit have 2.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 3.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 5.5 times more Vitamin C than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 142 times more Vitamin A and 1.7 times more Vitamin E than Raw Jackfruit.
• 5 ounces of Jackfruit have insufficient amounts of Vitamin A
• Both Raw Jackfruit as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Jackfruit vs Frozen Carrots:

• 5 ounces of Jackfruit have 2.4 times more Magnesium and 1.9 times more Potassium than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 1.5 times more Calcium, 1.9 times more Iron, 4 times more Manganese, 1.6 times more Phosphorus, 34 times more Sodium and 2.5 times more Zinc than Raw Jackfruit.
• Both Jackfruit and Frozen Carrots contain similar levels of Copper 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 2.6 times more Energy, 4.6 times more Omega 3, 2.9 times more Carbohydrate, 4 times more Sugars, 29.6 times more Fructose and 2.2 times more Protein than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 2.2 times more Fiber than Raw Jackfruit.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Jackfruit as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 in five ounces.