Comparing Nutrients in 7 ounces Jackfruit VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Cassava	3%	2%	95%

Macro Nutrients

	Jackfruit	Cassava	Recommended Dietary Allowance
Energy	6.5% 189kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.37% 0.064g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	52.2% 38g	4.65% 3.37g	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	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Cassava	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	13.4% 0.17mg	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	13.4% 53.6μg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Cassava	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	22% 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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	16% 538mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.94% 146g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Jackfruit vs Cassava:

• 7 ounces of Jackfruit have 1.2 times more Vitamin B1, 2.2 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.8 times more Vitamin E than Cassava.
• While 7 oz of Raw Cassava contain 1.5 times more Vitamin C than Raw Jackfruit.
• Both Jackfruit and Cassava provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E
• Both Raw Jackfruit as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Jackfruit vs Cassava:

• 7 ounces of Jackfruit have 1.5 times more Calcium, 1.4 times more Magnesium and 1.7 times more Potassium than Cassava.
• While 7 oz of Raw Cassava contain 1.3 times more Copper, 8.9 times more Manganese, 1.3 times more Phosphorus and 2.6 times more Zinc than Raw Jackfruit.
• Both Jackfruit and Cassava contain similar levels of Iron per seven ounces.
• 7 ounces of Jackfruit lack sufficient amounts of Manganese and Zinc
• 7 ounces of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jackfruit have 4.6 times more Omega 3, 11.2 times more Sugars and 1.3 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Energy and 1.6 times more Carbohydrate than Raw Jackfruit.
• Both Jackfruit and Cassava offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Jackfruit as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Jackfruit VS Cassava

What are the health benefits of Jackfruit compared to Cassava?

Jackfruit is a nutrient-dense fruit that is high in fiber, vitamin C, and antioxidants. It also contains some essential minerals like potassium and magnesium. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lacks the same level of vitamins and minerals as jackfruit. Overall, jackfruit may offer more health benefits due to its higher nutrient content.

Can I lose weight easier by eating more Jackfruit or Cassava?

Both jackfruit and cassava can be part of a healthy vegan diet, but when it comes to weight loss, it ultimately depends on your overall calorie intake and the balance of nutrients in your diet. Jackfruit is lower in calories and higher in fiber, making it a good choice for weight loss. Cassava, on the other hand, is higher in calories and lower in fiber, so it should be consumed in moderation. It's important to focus on a variety of whole plant foods, along with regular physical activity, for successful and sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Jackfruit is a good source of protein, but cassava is not a significant source of protein. Therefore, it would be more beneficial to include more jackfruit in your diet to support muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds can help you meet your protein needs for muscle building.

What is the environmental impact of producing Jackfruit compared to Cassava?

Jackfruit has a lower environmental impact compared to cassava. Jackfruit trees are known for their ability to thrive in diverse ecosystems, requiring less water and pesticides compared to cassava. Additionally, jackfruit trees help improve soil fertility and biodiversity. On the other hand, cassava cultivation can lead to deforestation, soil degradation, and water pollution if not managed sustainably. Therefore, choosing jackfruit over cassava can be a more environmentally friendly option.