Comparing Nutrients in 5 ounces Jackfruit VS Dried Fresh Chinese Jujube

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Dried Fresh Chinese Jujube	6%	1%	93%

Macro Nutrients

	Jackfruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Energy	4.64% 135kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.73% 0.71g	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	79% 103g	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	40.3% 29g	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	% 26g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 12.2g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	4.35% 2.44g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	NA	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	NA	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	343% 308mg	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	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	3.4% 34mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	36.7% 0.33mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	NA	420mg per day for Men 19-50 years
Manganese	2.65% 0.061mg	1915% 44mg	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	13.8% 96mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.77% 28.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Jackfruit vs Dried Fresh Chinese Jujube:

• Raw Jackfruit has 2.2 times more Vitamin B1 than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 15.9 times more Vitamin C than Raw Jackfruit.
• Both Raw Jackfruit and Dried Fresh Chinese Jujube have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Jackfruit as well as Dried Fresh Chinese Jujube have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Jackfruit vs Dried Fresh Chinese Jujube:

• Raw Jackfruit has 2.1 times more Potassium and 3.6 times more Water than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 2.6 times more Calcium, 3.1 times more Copper, 22.1 times more Iron, 722.5 times more Manganese, 3.2 times more Phosphorus and 3 times more Zinc than Raw Jackfruit.

Comparison of macro-nutrients per 5 ounces:

• Dried Fresh Chinese Jujube contains 3 times more Energy, 3.1 times more Carbohydrate, 2.2 times more Fructose, 4 times more Fiber and 2.7 times more Protein than Raw Jackfruit.
• Both Raw Jackfruit as well as Dried Fresh Chinese Jujube have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.