Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Jackfruit	7%	5%	88%

Macro Nutrients

	Boiled Kidney Beans	Jackfruit	Recommended Dietary Allowance
Energy	8.7% 252kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	35.5% 46g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	52.2% 38g	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	25% 18.2g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Jackfruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	50.2% 0.65mg	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	64.5% 258μg	12% 47.6μg	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	2.65% 2.4mg	30.2% 27mg	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	0.4% 0.06mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Jackfruit	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	16.8% 0.15mg	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	55% 4.4mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	3.7% 0.085mg	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	39% 274mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.94% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Jackfruit:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B1 and 5.4 times more Vitamin B9 than Raw Jackfruit.
• While Raw Jackfruit contains 1.6 times more Vitamin B3, 2.7 times more Vitamin B6, 11.4 times more Vitamin C and 11.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Jackfruit have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Jackfruit:

• Boiled All Types Kidney Beans have 1.5 times more Calcium, 2.8 times more Copper, 9.7 times more Iron, 1.4 times more Magnesium, 10 times more Manganese, 6.6 times more Phosphorus and 7.7 times more Zinc than Raw Jackfruit.
• Both Boiled All Types Kidney Beans and Raw Jackfruit have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.3 times more Energy, 2.2 times more Omega 3, 4.3 times more Fiber and 5 times more Protein than Raw Jackfruit.
• While Raw Jackfruit contains 59.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Jackfruit have similar amounts of Carbohydrate per 7 oz.
• Both Boiled All Types Kidney Beans as well as Raw Jackfruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.