Comparing Nutrients in 7 ounces Jackfruit VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Jackfruit	Baked White Potatoes	Recommended Dietary Allowance
Energy	6.5% 189kcal	6.3% 183kcal	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	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.57% 0.097g	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	32% 42g	130g per day for Men 19-50 years
Sugars	52.2% 38g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0.79g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	11% 4.17g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Baked White Potatoes	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	32.2% 0.42mg	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	19% 75.4μg	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	27.8% 25mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	28% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	16.3% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Jackfruit vs Baked White Potatoes:

• Raw Jackfruit has 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 8.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Jackfruit.
• Both Raw Jackfruit and Baked Whole White Potatoes have similar amounts of Vitamin C per 7 oz.
• Both Raw Jackfruit as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Jackfruit vs Baked White Potatoes:

• Raw Jackfruit has 2.4 times more Calcium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper, 2.8 times more Iron, 4.4 times more Manganese, 3.6 times more Phosphorus and 2.7 times more Zinc than Raw Jackfruit.
• Both Raw Jackfruit and Baked Whole White Potatoes have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Jackfruit has 5.3 times more Omega 3, 12.5 times more Sugars and 25.5 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Fiber than Raw Jackfruit.
• Both Raw Jackfruit and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Raw Jackfruit as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.