Comparing Nutrients in 7 ounces Jackfruit VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Jackfruit	Broccoli Raab	Recommended Dietary Allowance
Energy	6.5% 189kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.34% 0.058g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	52.2% 38g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0.22g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	14% 5.36g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit VS Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Jackfruit vs Broccoli Raab:

• 7 ounces of Jackfruit have 1.9 times more Vitamin B6 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 26.2 times more Vitamin A, 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 3.5 times more Vitamin B9, 1.5 times more Vitamin C and 4.8 times more Vitamin E than Raw Jackfruit.
• 7 ounces of Jackfruit have insufficient amounts of Vitamin A
• Both Raw Jackfruit as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Jackfruit vs Broccoli Raab:

• 7 ounces of Jackfruit have 1.8 times more Copper, 1.3 times more Magnesium and 2.3 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 4.5 times more Calcium, 9.3 times more Iron, 9.2 times more Manganese, 3.5 times more Phosphorus, 16.5 times more Sodium, 5.9 times more Zinc and 1.3 times more Water 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 4.3 times more Energy, 8.2 times more Carbohydrate, 50.2 times more Sugars and 54.1 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.4 times more Omega 3, 1.8 times more Fiber and 1.8 times more Protein than Raw Jackfruit.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Jackfruit as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Jackfruit VS Broccoli Raab

What are the health benefits of Jackfruit compared to Broccoli Raab?

Jackfruit is a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system and promote healthy digestion. It also contains some minerals like potassium and magnesium. On the other hand, Broccoli Raab is rich in vitamins A, C, and K, as well as minerals like calcium and iron. Both are nutritious options, but Jackfruit may be more beneficial for those looking to increase their fiber intake and antioxidants, while Broccoli Raab is a great choice for getting a variety of vitamins and minerals.

Can I lose weight easier by eating more Jackfruit or Broccoli Raab?

Both jackfruit and broccoli raab can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, broccoli raab is lower in calories and higher in fiber compared to jackfruit, making it a more weight-loss-friendly option. Incorporating a variety of fruits and vegetables, along with other whole plant foods, can help support weight loss efforts.

Should I eat more Jackfruit or more Broccoli Raab to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both jackfruit and broccoli raab are nutritious options, but jackfruit is higher in carbohydrates and lower in protein compared to broccoli raab. For muscle growth, focus on incorporating protein-rich foods like broccoli raab, legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet.

What is the environmental impact of producing Jackfruit compared to Broccoli Raab?

Jackfruit has a lower environmental impact compared to Broccoli Raab. Jackfruit trees require less water, pesticides, and fertilizers to grow, making them a more sustainable option. Additionally, jackfruit is a versatile fruit that can be used as a meat substitute, reducing the need for animal agriculture which is a major contributor to greenhouse gas emissions. On the other hand, Broccoli Raab requires more resources to grow and has a higher carbon footprint.