Comparing Nutrients in 5 ounces Valencia Oranges VS Jackfruit, canned, syrup pack

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Jackfruit, canned, syrup pack	1%	1%	98%

Macro Nutrients

	Valencia Oranges	Jackfruit, canned, syrup pack	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Jackfruit, canned, syrup pack	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	4.8% 0.062mg	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	14% 55.3μg	4.96% 20μg	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	76.4% 68.7mg	0.79% 0.71mg	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	NA	NA	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

	Valencia Oranges	Jackfruit, canned, syrup pack	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	7.87% 0.071mg	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	1.6% 0.13mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	4.8% 0.11mg	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	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Jackfruit, canned, syrup pack per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Jackfruit, canned, syrup pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Jackfruit, canned, syrup pack:

• 5 ounces of Valencia Oranges have 2.6 times more Vitamin B1, 3.5 times more Vitamin B5, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9 and 97 times more Vitamin C than Jackfruit, canned, syrup pack.
• While 5 oz of Jackfruit, canned, syrup pack contain 2.5 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Jackfruit, canned, syrup pack provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Jackfruit, canned, syrup pack have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Jackfruit, canned, syrup pack have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Jackfruit, canned, syrup pack:

• 5 ounces of Valencia Oranges have 2.8 times more Phosphorus and 1.9 times more Potassium than Jackfruit, canned, syrup pack.
• While 5 oz of Jackfruit, canned, syrup pack contain 1.4 times more Copper, 3.2 times more Iron and 3.4 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Jackfruit, canned, syrup pack contain similar levels of Calcium, Magnesium and Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Jackfruit, canned, syrup pack lack sufficient amounts of Phosphorus
• Both Raw Valencia Oranges as well as Jackfruit, canned, syrup pack lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 2.8 times more Fiber than Jackfruit, canned, syrup pack.
• While 5 oz of Jackfruit, canned, syrup pack contain 1.9 times more Energy and 2 times more Carbohydrate than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Jackfruit, canned, syrup pack provide inadequate amounts of Protein in five ounces.