Comparing Nutrients in 7 ounces Jackfruit, canned, syrup pack VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Jackfruit, canned, syrup pack	1%	1%	98%
Potato Skin	17%	1%	82%

Macro Nutrients

	Jackfruit, canned, syrup pack	Potato Skin	Recommended Dietary Allowance
Energy	6.3% 183kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	13% 4.96g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Jackfruit, canned, syrup pack	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit, canned, syrup pack	Potato Skin	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	6.73% 0.15mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.32% 20mg	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	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit, canned, syrup pack VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Jackfruit, canned, syrup pack vs Potato Skin:

• 7 ounces of Jackfruit, canned, syrup pack have 1.6 times more Vitamin B1 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Vitamin B3, 4.2 times more Vitamin B5, 5.4 times more Vitamin B6 and 22.8 times more Vitamin C than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Jackfruit, canned, syrup pack have insufficient amounts of Vitamin B5 and Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Jackfruit, canned, syrup pack as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Jackfruit, canned, syrup pack vs Potato Skin:

• 7 ounces of Jackfruit, canned, syrup pack have 1.5 times more Calcium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 8.5 times more Copper, 11.2 times more Iron, 2.3 times more Magnesium, 7.7 times more Manganese, 6.3 times more Phosphorus, 4.3 times more Potassium and 3.2 times more Zinc than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Potato Skin contain similar levels of 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 1.6 times more Energy and 1.9 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.8 times more Fiber and 7.1 times more Protein than Jackfruit, canned, syrup pack.
• 7 ounces of Jackfruit, canned, syrup pack provide inadequate amounts of Protein