Comparing Nutrients in 7 ounces Jackfruit VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Jackfruit	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	6.5% 189kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.15% 0.026g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	52.2% 38g	4.02% 2.9g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	20% 0.26mg	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	27.8% 111μg	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	88.4% 79.6mg	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	4.5% 0.67mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	7.5% 0.067mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	19.2% 0.44mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Jackfruit versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Jackfruit vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Jackfruit have 1.9 times more Vitamin B1, 2 times more Vitamin B3 and 2.5 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 10.2 times more Vitamin A, 1.5 times more Vitamin B2, 2.3 times more Vitamin B9, 2.9 times more Vitamin C and 3.9 times more Vitamin E than Raw Jackfruit.
• Both Jackfruit and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Jackfruit have insufficient amounts of Vitamin A
• Both Raw Jackfruit as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Jackfruit vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Jackfruit have 2.2 times more Copper, 2.2 times more Magnesium and 3.2 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.4 times more Calcium, 2.7 times more Iron, 5.2 times more Manganese, 2.3 times more Phosphorus and 2.2 times more Zinc than Raw Jackfruit.
• 7 ounces of Jackfruit lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jackfruit have 3.4 times more Energy, 1.9 times more Omega 3, 4.3 times more Carbohydrate and 13 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2 times more Fiber and 1.8 times more Protein than Raw Jackfruit.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Jackfruit as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.