Comparing Nutrients in 100 grams Cooked Guava Sauce VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Jackfruit	7%	5%	88%

Macro Nutrients

	Cooked Guava Sauce	Jackfruit	Recommended Dietary Allowance
Energy	1.24% 36kcal	3.28% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.088% 0.015g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	8.1% 5.88g	26.3% 19g	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	12.7% 9.2g	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	% 9.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	0.57% 0.32g	3.07% 1.72g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Jackfruit	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.17% 0.026mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	25.3% 0.33mg	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	1.25% 5μg	6% 24μg	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	163% 146mg	15.2% 13.7mg	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	3.67% 0.55mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Jackfruit	Recommended Dietary Allowance
Calcium	0.7% 7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.56% 0.077mg	8.44% 0.076mg	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	2.25% 0.18mg	2.88% 0.23mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	4.7% 0.11mg	1.87% 0.043mg	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	1.57% 11mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	6.6% 225mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2% 73.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Guava Sauce vs Jackfruit:

• Cooked Guava Sauce has 2.8 times more Vitamin A, 10.7 times more Vitamin C and 1.6 times more Vitamin E than Raw Jackfruit.
• While Raw Jackfruit contains 4 times more Vitamin B1, 4.2 times more Vitamin B2, 2.2 times more Vitamin B3, 3.7 times more Vitamin B6 and 4.8 times more Vitamin B9 than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Raw Jackfruit have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cooked Guava Sauce vs Jackfruit:

• Cooked Guava Sauce has 2.5 times more Manganese, 1.3 times more Zinc and 1.2 times more Water than Raw Jackfruit.
• While Raw Jackfruit contains 3.4 times more Calcium, 1.3 times more Iron, 4.1 times more Magnesium, 1.9 times more Phosphorus and 2 times more Potassium than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Raw Jackfruit have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Guava Sauce has 2.4 times more Fiber than Raw Jackfruit.
• While Raw Jackfruit contains 2.6 times more Energy, 4.6 times more Omega 3, 2.5 times more Carbohydrate, 3.2 times more Sugars and 5.4 times more Protein than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Raw Jackfruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.