Comparing Nutrients in 7 ounces Jackfruit VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Jackfruit	Navel Oranges	Recommended Dietary Allowance
Energy	6.5% 189kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.27% 0.046g	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	19% 25g	130g per day for Men 19-50 years
Sugars	52.2% 38g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 8.5g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Navel Oranges	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	8.6% 0.077mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit VS Navel Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Jackfruit vs Navel Oranges:

• 7 ounces of Jackfruit have 1.5 times more Vitamin B1, 2.2 times more Vitamin B3, 4.2 times more Vitamin B6 and 2.3 times more Vitamin E than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.4 times more Vitamin B9 and 4.3 times more Vitamin C than Raw Jackfruit.
• Both Jackfruit and Navel Oranges provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• Both Raw Jackfruit as well as Raw Navel Oranges have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Jackfruit vs Navel Oranges:

• 7 ounces of Jackfruit have 1.9 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium and 2.7 times more Potassium than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.8 times more Calcium than Raw Jackfruit.
• Both Jackfruit and Navel Oranges contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• Both Raw Jackfruit as well as Raw Navel Oranges lack sufficient amounts of Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jackfruit have 1.9 times more Energy, 8.8 times more Omega 3, 1.9 times more Carbohydrate, 2.2 times more Sugars, 4.1 times more Fructose and 1.9 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.5 times more Fiber than Raw Jackfruit.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Jackfruit as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Jackfruit VS Navel Oranges

What are the health benefits of Jackfruit compared to Navel Oranges?

Jackfruit is a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Navel oranges are also high in vitamin C and fiber, but they are lower in calories and carbohydrates compared to jackfruit. Both fruits offer health benefits, so incorporating a variety of fruits into your diet is ideal for overall health and well-being.

Can I lose weight easier by eating more Jackfruit or Navel Oranges?

Both jackfruit and navel oranges can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, navel oranges are lower in calories and higher in vitamin C compared to jackfruit. Therefore, incorporating more navel oranges into your diet may be more beneficial for weight loss. Remember, weight loss is ultimately achieved by creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control.

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

To gain more muscles while training consistently, it's important to consume a variety of protein-rich foods. Jackfruit is a good source of fiber and vitamins, but it is not particularly high in protein. Navel oranges are a good source of vitamin C and fiber, but they are not a significant source of protein. For muscle gain, focus on consuming plant-based protein sources such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds.

What is the environmental impact of producing Jackfruit compared to Navel Oranges?

Jackfruit has a lower environmental impact compared to Navel Oranges in terms of water usage, land usage, and greenhouse gas emissions. Jackfruit trees require less water and land to grow compared to orange trees, and they also produce less greenhouse gas emissions during cultivation. Additionally, jackfruit is a more sustainable option as it can thrive in a wider range of climates and requires minimal inputs such as pesticides and fertilizers.