Comparing Nutrients in 7 ounces Jackfruit VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Jackfruit	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.5% 189kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	44% 14g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	52.2% 38g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 4.7g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	55.4% 21g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Jackfruit vs Oil Roasted Sunflower Seeds:

• Raw Jackfruit has 12.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B1, 5.1 times more Vitamin B2, 4.5 times more Vitamin B3, 29.5 times more Vitamin B5, 2.4 times more Vitamin B6, 9.8 times more Vitamin B9 and 106.9 times more Vitamin E than Raw Jackfruit.
• Both Raw Jackfruit as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Jackfruit vs Oil Roasted Sunflower Seeds:

• Raw Jackfruit has 47.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Calcium, 23.7 times more Copper, 18.6 times more Iron, 4.4 times more Magnesium, 48.4 times more Manganese, 54.2 times more Phosphorus and 40.1 times more Zinc than Raw Jackfruit.
• Both Raw Jackfruit and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Jackfruit has 6.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.2 times more Energy, 80.2 times more Fat, 36.2 times more Saturated Fat, 2280.5 times more Omega 6, 7.1 times more Fiber and 11.7 times more Protein than Raw Jackfruit.
• Both Raw Jackfruit and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Carbohydrate per 7 oz.
• Both Raw Jackfruit as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.