Comparing Nutrients in 5 ounces Tomatoes VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Jackfruit	7%	5%	88%

Macro Nutrients

	Tomatoes	Jackfruit	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	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	0.12% 0.04g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	4.24% 5.5g	25.4% 33g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	% 13.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.6g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	4.35% 2.44g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Jackfruit	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Jackfruit	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.62% 134g	2.8% 104g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 8.4 times more Vitamin A and 1.6 times more Vitamin E than Raw Jackfruit.
• While Raw Jackfruit contains 2.8 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Jackfruit have similar amounts of Vitamin C per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Jackfruit have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Jackfruit:

• Raw Ripe Red Tomatoes have 2.7 times more Manganese, 1.3 times more Zinc and 1.3 times more Water than Raw Jackfruit.
• While Raw Jackfruit contains 2.4 times more Calcium, 1.3 times more Copper, 2.6 times more Magnesium and 1.9 times more Potassium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Jackfruit have similar amounts of Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Jackfruit contains 5.3 times more Energy, 26.3 times more Omega 3, 6 times more Carbohydrate, 7.3 times more Sugars, 6.7 times more Fructose, 1.3 times more Fiber and 2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Jackfruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.