Comparing Nutrients in 5 ounces Canned Orange Juice VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Jackfruit	7%	5%	88%

Macro Nutrients

	Canned Orange Juice	Jackfruit	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	4.64% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	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	12% 15.6g	25.4% 33g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	% 13.4g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 0.6g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	4.35% 2.44g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Jackfruit	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	8.5% 34μg	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	47.4% 42.7mg	21.6% 19.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.28mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Jackfruit	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	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	1.3% 0.03mg	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	7.67% 261mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Jackfruit per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Jackfruit:

• 5 ounces of Canned Orange Juice have 2.2 times more Vitamin C than Jackfruit.
• While 5 oz of Raw Jackfruit contain 2.7 times more Vitamin B1, 2.6 times more Vitamin B2, 4.6 times more Vitamin B3, 1.3 times more Vitamin B5, 10.6 times more Vitamin B6 and 1.7 times more Vitamin E than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Jackfruit provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Unsweetened Canned Orange Juice as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Jackfruit:

• 5 oz of Raw Jackfruit contain 2.4 times more Calcium, 3.5 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium and 2.4 times more Potassium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Jackfruit contain similar levels of Phosphorus per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium and Iron
• Both Unsweetened Canned Orange Juice as well as Raw Jackfruit lack sufficient amounts of Manganese and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Jackfruit contain 2 times more Energy, 11.3 times more Omega 3, 2.1 times more Carbohydrate, 2.2 times more Sugars, 3.8 times more Fructose, 5 times more Fiber and 2.5 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Jackfruit provide inadequate amounts of Omega 6 in five ounces.