Comparing Nutrients in 7 ounces Jackfruit, canned, syrup pack VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Jackfruit, canned, syrup pack	1%	1%	98%
Rowal	7%	15%	78%

Macro Nutrients

	Jackfruit, canned, syrup pack	Rowal	Recommended Dietary Allowance
Energy	6.3% 183kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	NA	1.5% 0.49g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	NA	38.6% 28g	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	1.37% 0.99g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Jackfruit, canned, syrup pack	Rowal	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.2% 37.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	57% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Rowal	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	234% 2.1mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	6.73% 0.15mg	13.4% 0.31mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.04% 149g	3.83% 142g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Raw Rowal contain more Vitamin A and 51.6 times more Vitamin C than Jackfruit, canned, syrup pack.
• 7 ounces of Jackfruit, canned, syrup pack have insufficient amounts of Vitamin A and Vitamin C

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

• 7 ounces of Jackfruit, canned, syrup pack have 2.9 times more Calcium than Rowal.
• While 7 oz of Raw Rowal contain 21.2 times more Copper, 7.6 times more Iron, 3.2 times more Magnesium, 2 times more Manganese, 8.7 times more Phosphorus, 1.4 times more Potassium and 3.9 times more Zinc than Jackfruit, canned, syrup pack.
• 7 ounces of Jackfruit, canned, syrup pack lack sufficient amounts of Phosphorus and Zinc
• 7 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Rowal contain 14.3 times more Fat, 6.9 times more Fiber and 6.4 times more Protein than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Rowal offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Jackfruit, canned, syrup pack provide inadequate amounts of Protein