Comparing Nutrients in 7 ounces Jackfruit VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Jackfruit	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	6.5% 189kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.65% 0.11g	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	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	52.2% 38g	6.73% 4.9g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	17% 0.22mg	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	3.97% 16μg	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	4.4% 3.97mg	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	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	22.7% 0.2mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	39% 0.89mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.94% 146g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Jackfruit vs Canned Carrots with Liquids and Salt:

• Raw Jackfruit has 5.5 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 3 times more Vitamin B9 and 6.9 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 122.6 times more Vitamin A and 2.1 times more Vitamin E than Raw Jackfruit.
• Both Raw Jackfruit as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Jackfruit vs Canned Carrots with Liquids and Salt:

• Raw Jackfruit has 3.2 times more Magnesium and 2.6 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Calcium, 1.4 times more Copper, 2.3 times more Iron, 10.5 times more Manganese, 120 times more Sodium, 2.2 times more Zinc and 1.3 times more Water than Raw Jackfruit.
• Both Raw Jackfruit and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Jackfruit has 4.1 times more Energy, 9.9 times more Omega 3, 4.3 times more Carbohydrate, 7.8 times more Sugars and 3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Jackfruit and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 7 oz.
• Both Raw Jackfruit as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.