Comparing Nutrients in 5 ounces Jackfruit VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Jackfruit	Boiled Cauliflower	Recommended Dietary Allowance
Energy	4.64% 135kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	0.42% 0.071g	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	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	37.3% 27g	4.07% 2.95g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	4.35% 2.44g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	19% 0.25mg	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	15.6% 62.4μg	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	69.8% 62.8mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	2.83% 0.026mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	2.65% 0.061mg	8.14% 0.19mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit VS Boiled Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Jackfruit vs Boiled Cauliflower:

• 5 ounces of Jackfruit have 2.5 times more Vitamin B1, 2.2 times more Vitamin B3, 1.9 times more Vitamin B6 and 4.9 times more Vitamin E than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 2.2 times more Vitamin B5, 1.8 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Jackfruit.
• Both Jackfruit and Boiled Cauliflower provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Raw Jackfruit as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Jackfruit vs Boiled Cauliflower:

• 5 ounces of Jackfruit have 1.5 times more Calcium, 4.2 times more Copper, 3.2 times more Magnesium and 3.2 times more Potassium than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.4 times more Iron, 3.1 times more Manganese, 1.5 times more Phosphorus and 1.3 times more Water than Raw Jackfruit.
• 5 ounces of Jackfruit lack sufficient amounts of Manganese
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• Both Raw Jackfruit as well as Boiled and Drained Cauliflower lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Jackfruit have 4.1 times more Energy, 5.7 times more Carbohydrate and 9.2 times more Sugars than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 2.1 times more Omega 3 and 1.5 times more Fiber than Raw Jackfruit.
• Both Jackfruit and Boiled Cauliflower offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Raw Jackfruit as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in five ounces.