Comparing Nutrients in 7 ounces Guavas VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Jackfruit	7%	5%	88%

Macro Nutrients

	Guavas	Jackfruit	Recommended Dietary Allowance
Energy	4.65% 135kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	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	22% 28.4g	35.5% 46g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	28.2% 10.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Guavas	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% 0.13mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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	24.3% 97μg	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	503% 453mg	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	9.66% 1.45mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Jackfruit	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	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	6.45% 0.52mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	11.3% 79.4mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.33% 160g	3.94% 146g	3700g per day for Men 19-50 years

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

• Raw Common Guavas have 6.2 times more Vitamin A, 1.9 times more Vitamin B5, 2 times more Vitamin B9, 16.7 times more Vitamin C and 2.1 times more Vitamin E than Raw Jackfruit.
• While Raw Jackfruit contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 3 times more Vitamin B6 than Raw Common Guavas.
• Both Raw Common Guavas and Raw Jackfruit have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Common Guavas as well as Raw Jackfruit have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Guavas vs Jackfruit:

• Raw Common Guavas have 3 times more Copper, 3.5 times more Manganese, 1.9 times more Phosphorus and 1.8 times more Zinc than Raw Jackfruit.
• While Raw Jackfruit contains 1.3 times more Calcium and 1.3 times more Magnesium than Raw Common Guavas.
• Both Raw Common Guavas and Raw Jackfruit have similar amounts of Iron, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Common Guavas have 1.4 times more Omega 3, 19.2 times more Omega 6, 3.6 times more Fiber and 1.5 times more Protein than Raw Jackfruit.
• While Raw Jackfruit contains 1.4 times more Energy, 1.6 times more Carbohydrate and 2.1 times more Sugars than Raw Common Guavas.
• Both Raw Common Guavas as well as Raw Jackfruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.