Comparing Nutrients in 5 ounces Jujube VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Jujube	5%	2%	93%
Jackfruit	7%	5%	88%

Macro Nutrients

	Jujube	Jackfruit	Recommended Dietary Allowance
Energy	3.86% 112kcal	4.64% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	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	22% 28.7g	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	3.04% 1.7g	4.35% 2.44g	56g per day for Men 19-50 years

Vitamins

	Jujube	Jackfruit	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	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	8.83% 0.11mg	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	109% 98mg	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

	Jujube	Jackfruit	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	8.5% 0.68mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	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	4.66% 32.6mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3% 110g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Jujube VS Jackfruit per 5 oz

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

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

• 5 ounces of Jujube have 5 times more Vitamin C than Jackfruit.
• While 5 oz of Raw Jackfruit contain 5.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 4.1 times more Vitamin B6 than Raw Jujube.
• Both Jujube and Jackfruit provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Jujube have insufficient amounts of Vitamin B1
• Both Raw Jujube as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Jujube vs Jackfruit:

• 5 ounces of Jujube have 2.1 times more Iron and 2 times more Manganese than Jackfruit.
• While 5 oz of Raw Jackfruit contain 2.9 times more Magnesium and 1.8 times more Potassium than Raw Jujube.
• Both Jujube and Jackfruit contain similar levels of Calcium, Copper and Phosphorus per five ounces.
• 5 ounces of Jackfruit lack sufficient amounts of Manganese
• Both Raw Jujube as well as Raw Jackfruit lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Jackfruit contain 1.4 times more Protein than Raw Jujube.
• Both Jujube and Jackfruit offer comparable quantities of Energy and Carbohydrate per five ounces.