Comparing Nutrients in 5 ounces Potato Skin VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Jackfruit	7%	5%	88%

Macro Nutrients

	Potato Skin	Jackfruit	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	4.64% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	13.6% 17.6g	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	9.33% 3.54g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	4.35% 2.44g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	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	2.5% 0.03mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	18% 16mg	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	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

	Potato Skin	Jackfruit	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	57.4% 4.6mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	7.7% 54mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	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: Potato Skin VS Jackfruit per 5 oz

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

Lets compare vitamin content per 5 ounces of Potato Skin vs Jackfruit:

• 5 ounces of Potato Skin have 1.3 times more Vitamin B5 than Jackfruit.
• While 5 oz of Raw Jackfruit contain 5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Jackfruit provide similar amounts of Vitamin B3 and Vitamin C per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Jackfruit:

• 5 ounces of Potato Skin have 1.3 times more Calcium, 5.6 times more Copper, 14.1 times more Iron, 14 times more Manganese, 1.8 times more Phosphorus and 2.7 times more Zinc than Jackfruit.
• While 5 oz of Raw Jackfruit contain 1.3 times more Magnesium than Raw Potato Skin.
• Both Potato Skin and Jackfruit contain similar levels of Potassium per five ounces.
• 5 ounces of Jackfruit lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 1.7 times more Fiber and 1.5 times more Protein than Jackfruit.
• While 5 oz of Raw Jackfruit contain 1.6 times more Energy, 7.9 times more Omega 3 and 1.9 times more Carbohydrate than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Raw Jackfruit provide inadequate amounts of Omega 6 in five ounces.