Comparing Nutrients in 7 ounces Jackfruit, canned, syrup pack VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Jackfruit, canned, syrup pack	1%	1%	98%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Jackfruit, canned, syrup pack	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	NA	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Jackfruit, canned, syrup pack	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	13% 0.17mg	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	6.95% 27.8μg	5.46% 22μg	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	1.1% 0.99mg	5.07% 4.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit, canned, syrup pack	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	18% 0.16mg	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	7.2% 0.58mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	6.73% 0.15mg	14.4% 0.33mg	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	1.7% 12mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.04% 149g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit, canned, syrup pack VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Jackfruit, canned, syrup pack versus 7 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Jackfruit, canned, syrup pack vs Cooked Frozen Carrots:

• 7 ounces of Jackfruit, canned, syrup pack have 1.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 2.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.6 times more Vitamin C than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Cooked Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Jackfruit, canned, syrup pack have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Jackfruit, canned, syrup pack as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Jackfruit, canned, syrup pack vs Cooked Frozen Carrots:

• 7 ounces of Jackfruit, canned, syrup pack have 1.3 times more Calcium than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.6 times more Copper, 1.8 times more Iron, 2.1 times more Manganese, 5.2 times more Phosphorus, 2 times more Potassium, 5.4 times more Sodium and 3.2 times more Zinc than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Cooked Frozen Carrots contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Jackfruit, canned, syrup pack lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jackfruit, canned, syrup pack have 2.5 times more Energy and 3.1 times more Carbohydrate than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 3.7 times more Fiber than Jackfruit, canned, syrup pack.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Jackfruit, canned, syrup pack as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Protein in seven ounces.