Comparing Nutrients in 5 ounces Jackfruit VS Kumquats

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Kumquats	10%	10%	80%

Macro Nutrients

	Jackfruit	Kumquats	Recommended Dietary Allowance
Energy	4.64% 135kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	1.03% 0.18g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	37.3% 27g	18.3% 13.3g	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	24.2% 9.2g	38g per day for Men 19-50 years
Protein	4.35% 2.44g	4.76% 2.66g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Kumquats	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	3.93% 0.051mg	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	6.02% 24μg	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% 62.2mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Kumquats	Recommended Dietary Allowance
Calcium	3.4% 34mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	15% 0.13mg	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	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	2.65% 0.061mg	8.3% 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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	7.75% 264mg	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	0.94% 14mg	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	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit VS Kumquats per 5 oz

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

Lets compare vitamin content per 5 ounces of Jackfruit vs Kumquats:

• 5 ounces of Jackfruit have 2.8 times more Vitamin B1, 2.1 times more Vitamin B3, 9.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin E than Kumquats.
• While 5 oz of Raw Kumquats contain 1.6 times more Vitamin B2 and 3.2 times more Vitamin C than Raw Jackfruit.
• Both Jackfruit and Kumquats provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Kumquats have insufficient amounts of Vitamin E
• Both Raw Jackfruit as well as Raw Kumquats have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Jackfruit vs Kumquats:

• 5 ounces of Jackfruit have 1.5 times more Magnesium and 2.4 times more Potassium than Kumquats.
• While 5 oz of Raw Kumquats contain 2.6 times more Calcium, 1.3 times more Copper, 3.7 times more Iron and 3.1 times more Manganese than Raw Jackfruit.
• Both Jackfruit and Kumquats contain similar levels of Phosphorus per five ounces.
• 5 ounces of Jackfruit lack sufficient amounts of Manganese
• Both Raw Jackfruit as well as Raw Kumquats lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Jackfruit have 1.3 times more Energy, 1.7 times more Omega 3, 1.5 times more Carbohydrate and 2 times more Sugars than Kumquats.
• While 5 oz of Raw Kumquats contain 4.3 times more Fiber than Raw Jackfruit.
• Both Jackfruit and Kumquats offer comparable quantities of Protein per five ounces.
• Both Raw Jackfruit as well as Raw Kumquats provide inadequate amounts of Omega 6 in five ounces.