Comparing Nutrients in 100 grams Baked Potato Flesh VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Jackfruit	7%	5%	88%

Macro Nutrients

	Baked Potato Flesh	Jackfruit	Recommended Dietary Allowance
Energy	3.2% 93kcal	3.28% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	16.6% 21.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	3.95% 1.5g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	3.07% 1.72g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Jackfruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	2.25% 9μg	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	14.2% 13mg	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	0.27% 0.04mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Jackfruit	Recommended Dietary Allowance
Calcium	0.5% 5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	4.38% 0.35mg	2.88% 0.23mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	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	7.14% 50mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Jackfruit per 100 g

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

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Jackfruit:

• 100 grams of Baked Potato Flesh have 1.5 times more Vitamin B3 and 2.4 times more Vitamin B5 than Jackfruit.
• While 100 g of Raw Jackfruit contain 2.6 times more Vitamin B2, 2.7 times more Vitamin B9 and 8.5 times more Vitamin E than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Jackfruit provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Baked Potatoes Flesh no Salt as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Jackfruit:

• 100 grams of Baked Potato Flesh have 2.8 times more Copper, 1.5 times more Iron, 3.7 times more Manganese, 2.4 times more Phosphorus and 2.2 times more Zinc than Jackfruit.
• While 100 g of Raw Jackfruit contain 4.8 times more Calcium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Jackfruit contain similar levels of Magnesium and Potassium per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium
• 100 grams of Jackfruit lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Jackfruit contain 7.9 times more Omega 3 and 11.2 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Jackfruit offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Raw Jackfruit provide inadequate amounts of Omega 6 in 100 grams.