Comparing Nutrients in 100 calories Java-plum VS Dried Fresh Chinese Jujube

Weight per 100 calories

• Java-plum: 167g
• Dried Fresh Chinese Jujube: 35.6g

Dried Fresh Chinese Jujube has 4.7 times more energy per unit of mass than Raw Java-plum, which is high in comparison to other foods. Java-plum having low energy density.

Which food has more nutrients per 100 calories - Java-plum or Dried Fresh Chinese Jujube?

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Dried Fresh Chinese Jujube	6%	1%	93%

Macro Nutrients

	Java-plum	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.38g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	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	NA	10% 7.33g	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	% 6.5g	g per day for Men 19-50 years
Sucrose	NA	% 3.07g	g per day for Men 19-50 years
Fiber	NA	5.6% 2.14g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	3% 1.68g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	1.45% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.87% 0.063mg	NA	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	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	26.5% 24mg	86% 77.4mg	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	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

	Java-plum	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	3.17% 31.7mg	2.24% 22.4mg	1000mg per day for Men 19-50 years
Copper	NA	9.2% 0.083mg	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	3.96% 0.32mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	NA	420mg per day for Men 19-50 years
Manganese	NA	481% 11mg	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	4.05% 28.3mg	3.46% 24mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	2.27% 77.2mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.3mg	0.12% 1.78mg	1500mg per day for Men 19-50 years
Zinc	NA	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	3.74% 139g	0.19% 7.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Java-plum vs Dried Fresh Chinese Jujube:

• Dried Fresh Chinese Jujube contains 1.7 times more Vitamin B1 and 3.2 times more Vitamin C than Raw Java-plum.
• Both Raw Java-plum and Dried Fresh Chinese Jujube have similar amounts of Vitamin B2 per 100 kcal.
• Both Raw Java-plum as well as Dried Fresh Chinese Jujube have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Java-plum vs Dried Fresh Chinese Jujube:

• Raw Java-plum has 1.4 times more Calcium, 1.7 times more Potassium, 13.1 times more Sodium and 19.3 times more Water than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 5.7 times more Iron than Raw Java-plum.
• Both Raw Java-plum and Dried Fresh Chinese Jujube have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Fresh Chinese Jujube contains 1.4 times more Protein than Raw Java-plum.
• Both Raw Java-plum and Dried Fresh Chinese Jujube have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Java-plum as well as Dried Fresh Chinese Jujube have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.