Comparing Nutrients in 7 ounces Almonds VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Jackfruit	7%	5%	88%

Macro Nutrients

	Almonds	Jackfruit	Recommended Dietary Allowance
Energy	39.6% 1149kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	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	33% 42.8g	35.5% 46g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	% 19g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.83g	g per day for Men 19-50 years
Fiber	65.3% 25g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	75% 42g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Jackfruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	50.2% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	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	0% 0mg	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	339% 51mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Jackfruit	Recommended Dietary Allowance
Calcium	53.4% 534mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	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	92% 7.36mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	3.7% 0.085mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.94% 146g	3700g per day for Men 19-50 years

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

• Almonds have 2 times more Vitamin B1, 20.7 times more Vitamin B2, 3.9 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B9 and 75.4 times more Vitamin E than Raw Jackfruit.
• While Raw Jackfruit contains 2.4 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Jackfruit:

• Almonds have 11.2 times more Calcium, 13.6 times more Copper, 16.1 times more Iron, 9.3 times more Magnesium, 50.7 times more Manganese, 22.9 times more Phosphorus, 1.6 times more Potassium and 24 times more Zinc than Raw Jackfruit.
• While Raw Jackfruit contains 16.7 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 6.1 times more Energy, 78 times more Fat, 19.5 times more Saturated Fat, 821.6 times more Omega 6, 8.3 times more Fiber and 12.3 times more Protein than Raw Jackfruit.
• While Raw Jackfruit contains 26.3 times more Omega 3, 4.4 times more Sugars and 83.5 times more Fructose than Almonds.
• Both Almonds and Raw Jackfruit have similar amounts of Carbohydrate per 7 oz.
• Both Almonds as well as Raw Jackfruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.