Comparing Nutrients in 5 ounces Java-plum VS Jackfruit

Macros Ratio

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

Macro Nutrients

	Java-plum	Jackfruit	Recommended Dietary Allowance
Energy	2.93% 85kcal	4.64% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	NA	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	37.3% 27g	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	NA	18% 13g	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	NA	% 13.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	NA	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	4.35% 2.44g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Jackfruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.71% 0.009mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	36% 0.47mg	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	NA	8.5% 34μg	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	22.5% 20.3mg	21.6% 19.4mg	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	NA	3.2% 0.48mg	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

	Java-plum	Jackfruit	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	NA	12% 0.11mg	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	3.37% 0.27mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	NA	2.65% 0.061mg	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	3.44% 24mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Jackfruit per 5 oz

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

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

• 5 oz of Raw Jackfruit contain 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 Java-plum and Jackfruit provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Java-plum have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Java-plum as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 oz of Raw Jackfruit contain 1.3 times more Calcium, 1.9 times more Magnesium and 5.7 times more Potassium than Raw Java-plum.
• Both Java-plum and Jackfruit contain similar levels of Iron and Phosphorus per five ounces.
• 5 ounces of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Jackfruit contain 1.6 times more Energy, 1.5 times more Carbohydrate and 2.4 times more Protein than Raw Java-plum.
• 5 ounces of Java-plum provide inadequate amounts of Protein