Comparing Nutrients in 5 ounces Jackfruit VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Jackfruit	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.64% 135kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	0.41% 0.069g	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	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	37.3% 27g	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.64g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	4.35% 2.44g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Baked Red Potatoes	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	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	23% 0.3mg	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	9.57% 38.3μg	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	20% 18mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	27.4% 0.25mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2.65% 0.061mg	10.7% 0.25mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Jackfruit vs Baked Red Potatoes:

• Raw Jackfruit has 1.5 times more Vitamin B1, 1.6 times more Vitamin B6 and 4.3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Jackfruit.
• Both Raw Jackfruit and Baked Whole Red Potatoes have similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per 5 oz.
• Both Raw Jackfruit as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Jackfruit vs Baked Red Potatoes:

• Raw Jackfruit has 2.7 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Copper, 3 times more Iron, 4 times more Manganese, 3.4 times more Phosphorus and 3.1 times more Zinc than Raw Jackfruit.
• Both Raw Jackfruit and Baked Whole Red Potatoes have similar amounts of Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Jackfruit has 5.3 times more Omega 3, 13.3 times more Sugars and 20.9 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Protein than Raw Jackfruit.
• Both Raw Jackfruit and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Raw Jackfruit as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.