Comparing Nutrients in 7 ounces Jackfruit VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Jackfruit	Green Kiwifruit	Recommended Dietary Allowance
Energy	6.5% 189kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.18% 0.058g	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	2.87% 0.49g	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	22.4% 29g	130g per day for Men 19-50 years
Sugars	52.2% 38g	24.6% 18g	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	12% 8.63g	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	% 8.16g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0.3g	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	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	4.23% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	9.6% 0.13mg	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	12.4% 49.6μg	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	204% 184mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66.6% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Green Kiwifruit	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	28.7% 0.26mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	8.46% 0.19mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.46% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit VS Green Kiwifruit per 7 oz

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

Lets compare vitamin content per 7 ounces of Jackfruit vs Green Kiwifruit:

• 7 ounces of Jackfruit have 3.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.2 times more Vitamin B6 than Green Kiwifruit.
• While 7 oz of Raw Green Kiwifruit contain 6.8 times more Vitamin C and 4.3 times more Vitamin E than Raw Jackfruit.
• Both Jackfruit and Green Kiwifruit provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Jackfruit as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Jackfruit vs Green Kiwifruit:

• 7 ounces of Jackfruit have 1.7 times more Magnesium and 1.4 times more Potassium than Green Kiwifruit.
• While 7 oz of Raw Green Kiwifruit contain 1.4 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2.3 times more Manganese and 1.6 times more Phosphorus than Raw Jackfruit.
• 7 ounces of Jackfruit lack sufficient amounts of Manganese
• Both Raw Jackfruit as well as Raw Green Kiwifruit lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jackfruit have 1.6 times more Energy, 1.9 times more Omega 3, 1.6 times more Carbohydrate, 2.1 times more Sugars, 2.1 times more Fructose and 1.5 times more Protein than Green Kiwifruit.
• While 7 oz of Raw Green Kiwifruit contain 2 times more Fiber than Raw Jackfruit.
• Both Raw Jackfruit as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Jackfruit VS Green Kiwifruit

What are the health benefits of Jackfruit compared to Green Kiwifruit?

Jackfruit is a good source of fiber, vitamin C, and antioxidants, which can help support digestion, boost the immune system, and reduce inflammation. Green kiwifruit, on the other hand, is rich in vitamin C, vitamin K, and fiber, which can help improve digestion, promote heart health, and support healthy skin. Both fruits offer unique health benefits and can be a nutritious addition to a vegan diet.

Can I lose weight easier by eating more Jackfruit or Green Kiwifruit?

Both jackfruit and green kiwifruit can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, green kiwifruit is lower in calories and higher in fiber compared to jackfruit, making it a better choice for weight loss. Additionally, green kiwifruit is a good source of vitamin C and other nutrients that can support overall health and weight management.

Should I eat more Jackfruit or more Green Kiwifruit 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 green kiwifruit are nutritious options, but jackfruit contains more protein and can be a good addition to a muscle-building diet. However, it is essential to include a balanced mix of protein sources such as legumes, tofu, tempeh, nuts, and seeds to support muscle growth effectively.

What is the environmental impact of producing Jackfruit compared to Green Kiwifruit?

Jackfruit has a lower environmental impact compared to Green Kiwifruit. 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.