Comparing Nutrients in 7 ounces Broccoli VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Jackfruit	7%	5%	88%

Macro Nutrients

	Broccoli	Jackfruit	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	35.5% 46g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	% 19g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.83g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	10% 5.6g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Jackfruit	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Jackfruit	Recommended Dietary Allowance
Calcium	9.33% 93mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.94% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Jackfruit:

• Raw Broccoli has 6.2 times more Vitamin A, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5, 2.6 times more Vitamin B9, 6.5 times more Vitamin C and 2.3 times more Vitamin E than Raw Jackfruit.
• While Raw Jackfruit contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Jackfruit have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Jackfruit:

• Raw Broccoli has 2 times more Calcium, 3.2 times more Iron, 4.9 times more Manganese, 3.1 times more Phosphorus, 16.5 times more Sodium, 3.2 times more Zinc and 1.2 times more Water than Raw Jackfruit.
• While Raw Jackfruit contains 1.6 times more Copper, 1.4 times more Magnesium and 1.4 times more Potassium than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.7 times more Fiber and 1.6 times more Protein than Raw Jackfruit.
• While Raw Jackfruit contains 2.8 times more Energy, 1.3 times more Omega 3, 3.5 times more Carbohydrate, 11.2 times more Sugars and 13.5 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Raw Jackfruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.