Comparing Nutrients in 5 ounces Jackfruit VS Java-plum

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Java-plum	4%	3%	93%

Macro Nutrients

	Jackfruit	Java-plum	Recommended Dietary Allowance
Energy	4.64% 135kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	7% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	NA	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	17% 22g	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	NA	38g per day for Men 19-50 years
Protein	4.35% 2.44g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Java-plum	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	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	4.14% 0.054mg	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	NA	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	22.5% 20.3mg	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	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	Java-plum	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	NA	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	3.37% 0.27mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	2.65% 0.061mg	NA	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	NA	11mg per day for Men 19-50 years
Water	2.8% 104g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Jackfruit vs Java-plum:

• Raw Jackfruit has 17.5 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B3 and 8.7 times more Vitamin B6 than Raw Java-plum.
• Both Raw Jackfruit and Raw Java-plum have similar amounts of Vitamin C per 5 oz.
• Both Raw Jackfruit as well as Raw Java-plum have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Jackfruit vs Java-plum:

• Raw Jackfruit has 1.3 times more Calcium, 1.2 times more Iron, 1.9 times more Magnesium, 1.2 times more Phosphorus and 5.7 times more Potassium than Raw Java-plum.
• Both Raw Jackfruit and Raw Java-plum have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Jackfruit has 1.6 times more Energy, 1.5 times more Carbohydrate and 2.4 times more Protein than Raw Java-plum.
• Both Raw Jackfruit as well as Raw Java-plum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.