Comparing Nutrients in 7 ounces Jujube VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Jujube	5%	2%	93%
Jackfruit	7%	5%	88%

Macro Nutrients

	Jujube	Jackfruit	Recommended Dietary Allowance
Energy	5.4% 157kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	35.5% 46g	130g per day for Men 19-50 years
Sugars	NA	52.2% 38g	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	NA	25% 18.2g	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	NA	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	NA	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Jujube	Jackfruit	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	50.2% 0.65mg	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	NA	12% 47.6μg	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	152% 137mg	30.2% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jujube	Jackfruit	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	16.8% 0.15mg	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	12% 0.95mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	3.7% 0.085mg	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	6.52% 45.6mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.18% 155g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Jujube VS Jackfruit per 7 oz

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

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

• 7 ounces of Jujube have 5 times more Vitamin C than Jackfruit.
• While 7 oz of Raw Jackfruit contain 5.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 4.1 times more Vitamin B6 than Raw Jujube.
• Both Jujube and Jackfruit provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Jujube have insufficient amounts of Vitamin B1
• Both Raw Jujube as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Jujube vs Jackfruit:

• 7 ounces of Jujube have 2.1 times more Iron and 2 times more Manganese than Jackfruit.
• While 7 oz of Raw Jackfruit contain 2.9 times more Magnesium and 1.8 times more Potassium than Raw Jujube.
• Both Jujube and Jackfruit contain similar levels of Calcium, Copper and Phosphorus per seven ounces.
• 7 ounces of Jackfruit lack sufficient amounts of Manganese
• Both Raw Jujube as well as Raw Jackfruit lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Jackfruit contain 1.4 times more Protein than Raw Jujube.
• Both Jujube and Jackfruit offer comparable quantities of Energy and Carbohydrate per seven ounces.