Comparing Nutrients in 7 ounces Jackfruit VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Jackfruit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.5% 189kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	52.2% 38g	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	25% 18.2g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	16% 0.21mg	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	12% 47.6μg	36.7% 147μg	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	30.2% 27mg	2.65% 2.4mg	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	4.5% 0.67mg	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	63.7% 0.57mg	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	5.7% 0.46mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	27.4% 0.63mg	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	5.95% 41.7mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.94% 146g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Jackfruit versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Jackfruit vs Boiled California Red Kidney Beans:

• 7 ounces of Jackfruit have 1.7 times more Vitamin B3, 3.2 times more Vitamin B6 and 11.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.1 times more Vitamin B9 than Raw Jackfruit.
• Both Jackfruit and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Jackfruit as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Jackfruit vs Boiled California Red Kidney Beans:

• 7 oz of Boiled California Red Kidney Beans contain 2.8 times more Calcium, 3.8 times more Copper, 13 times more Iron, 1.7 times more Magnesium, 7.4 times more Manganese, 6.5 times more Phosphorus and 6.6 times more Zinc than Raw Jackfruit.
• Both Jackfruit and Boiled California Red Kidney Beans contain similar levels of Potassium per seven ounces.
• 7 ounces of Jackfruit lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jackfruit have 2.5 times more Omega 3 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.3 times more Energy, 6.2 times more Fiber and 5.3 times more Protein than Raw Jackfruit.
• Both Jackfruit and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Jackfruit as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.