Comparing Nutrients in 7 ounces Green Kiwifruit VS Jackfruit

Macros Ratio

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

Macro Nutrients

	Green Kiwifruit	Jackfruit	Recommended Dietary Allowance
Energy	4.17% 121kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	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	22.4% 29g	35.5% 46g	130g per day for Men 19-50 years
Sugars	24.6% 18g	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	12% 8.63g	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	% 8.16g	% 19g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.83g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Jackfruit	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	12.4% 49.6μg	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	204% 184mg	30.2% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.6% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Jackfruit	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	7.7% 0.62mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	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	9.64% 67.5mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	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	2.53% 0.28mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.46% 165g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Jackfruit per 7 oz

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

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

• 7 ounces of Green Kiwifruit have 6.8 times more Vitamin C and 4.3 times more Vitamin E than Jackfruit.
• While 7 oz of Raw Jackfruit contain 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 Raw Green Kiwifruit.
• Both Green Kiwifruit and Jackfruit provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Green Kiwifruit as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Green Kiwifruit vs Jackfruit:

• 7 ounces of Green Kiwifruit have 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 Jackfruit.
• While 7 oz of Raw Jackfruit contain 1.7 times more Magnesium and 1.4 times more Potassium than Raw Green Kiwifruit.
• 7 ounces of Jackfruit lack sufficient amounts of Manganese
• Both Raw Green Kiwifruit as well as Raw Jackfruit lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Kiwifruit have 2 times more Fiber than Jackfruit.
• While 7 oz of Raw Jackfruit contain 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 Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Raw Jackfruit provide inadequate amounts of Omega 6 in seven ounces.