Comparing Nutrients in 100 grams Jujube VS Jackfruit

Macros Ratio

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

Macro Nutrients

	Jujube	Jackfruit	Recommended Dietary Allowance
Energy	2.72% 79kcal	3.28% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	NA	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	15.6% 20.2g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	3.95% 1.5g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	3.07% 1.72g	56g per day for Men 19-50 years

Vitamins

	Jujube	Jackfruit	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	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	6.23% 0.081mg	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	NA	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	76.7% 69mg	15.2% 13.7mg	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	2.27% 0.34mg	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	2.1% 21mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	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	6% 0.48mg	2.88% 0.23mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	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	3.3% 23mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Jujube VS Jackfruit per 100 g

Compare the macro and micronutrient content in 100 g of Jujube versus 100 g of Jackfruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Jujube vs Jackfruit:

• 100 grams of Jujube have 5 times more Vitamin C than Jackfruit.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Jujube vs Jackfruit:

• 100 grams of Jujube have 2.1 times more Iron and 2 times more Manganese than Jackfruit.
• While 100 g 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 100 grams.
• 100 grams of Jackfruit lack sufficient amounts of Manganese
• Both Raw Jujube as well as Raw Jackfruit lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Jackfruit contain 1.4 times more Protein than Raw Jujube.
• Both Jujube and Jackfruit offer comparable quantities of Energy and Carbohydrate per 100 grams.