Comparing Nutrients in 100 calories Jackfruit VS Java-plum

Weight per 100 calories

• Jackfruit: 105g
• Java-plum: 167g

Jackfruit has 1.6 times more energy per 100g than Java-plum. It has average energy density when compared to other foods. Raw Java-plum having low energy density.

Which food has more nutrients per 100 calories - Jackfruit or Java-plum?

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Java-plum	4%	3%	93%

Macro Nutrients

	Jackfruit	Java-plum	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	0.093% 0.016g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	20% 26g	130g per day for Men 19-50 years
Sugars	27.7% 20g	NA	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	13.3% 9.67g	NA	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	% 9.98g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	4.16% 1.58g	NA	38g per day for Men 19-50 years
Protein	3.23% 1.8g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Java-plum	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.45% 0.058mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.05% 0.97mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.95% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	4.87% 0.063mg	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	6.3% 25.3μg	NA	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	16% 14.4mg	26.5% 24mg	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	2.4% 0.36mg	NA	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

	Jackfruit	Java-plum	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	3.17% 31.7mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	NA	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	3.03% 0.24mg	3.96% 0.32mg	8mg per day for Men 19-50 years
Magnesium	7.27% 30.5mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	NA	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	3.16% 22mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	3.87% 132mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.14% 2.1mg	1.56% 23.3mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	NA	11mg per day for Men 19-50 years
Water	2.1% 77.3g	3.74% 139g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Jackfruit vs Java-plum:

• Raw Jackfruit has 11.1 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B3 and 5.5 times more Vitamin B6 than Raw Java-plum.
• While Raw Java-plum contains 1.7 times more Vitamin C than Raw Jackfruit.
• Both Raw Jackfruit as well as Raw Java-plum have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Jackfruit vs Java-plum:

• Raw Jackfruit has 1.2 times more Magnesium and 3.6 times more Potassium than Raw Java-plum.
• While Raw Java-plum contains 1.3 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus, 11.1 times more Sodium and 1.8 times more Water than Raw Jackfruit.

Comparison of macro-nutrients per 100 calories:

• Raw Jackfruit has 1.5 times more Protein than Raw Java-plum.
• Both Raw Jackfruit and Raw Java-plum have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Jackfruit as well as Raw Java-plum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.