Comparing Nutrients in 5 ounces Florida Oranges VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Jackfruit	7%	5%	88%

Macro Nutrients

	Florida Oranges	Jackfruit	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	4.64% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12.6% 16.4g	25.4% 33g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	4.35% 2.44g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Jackfruit	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	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	3.54% 0.57mg	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Jackfruit	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	1.6% 0.13mg	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	1.48% 0.034mg	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	2.43% 17mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Jackfruit per 5 oz

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

Lets compare vitamin content per 5 ounces of Florida Oranges vs Jackfruit:

• 5 ounces of Florida Oranges have 3.3 times more Vitamin C than Jackfruit.
• While 5 oz of Raw Jackfruit contain 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 6.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.9 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Jackfruit provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E
• Both Raw Florida Oranges as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Jackfruit:

• 5 ounces of Florida Oranges have 1.8 times more Calcium than Jackfruit.
• While 5 oz of Raw Jackfruit contain 1.9 times more Copper, 2.6 times more Iron, 2.9 times more Magnesium, 1.8 times more Phosphorus and 2.7 times more Potassium than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Raw Florida Oranges as well as Raw Jackfruit lack sufficient amounts of Manganese and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 1.6 times more Fiber than Jackfruit.
• While 5 oz of Raw Jackfruit contain 2.1 times more Energy, 7.2 times more Omega 3, 2 times more Carbohydrate, 2.1 times more Sugars and 2.5 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Jackfruit provide inadequate amounts of Omega 6 in five ounces.