Comparing Nutrients in 14 ounces Green Kiwifruit VS Dried Fresh Chinese Jujube

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Dried Fresh Chinese Jujube	6%	1%	93%

Macro Nutrients

	Green Kiwifruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Energy	8.35% 242kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58g	221% 288g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	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	24% 17.3g	113% 81.8g	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	% 16.3g	% 72.6g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 34.3g	g per day for Men 19-50 years
Fiber	31.3% 12g	62.7% 24g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	33.5% 18.7g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	25% 99μg	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	409% 368mg	960% 864mg	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	38.6% 5.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	13.5% 135mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	103% 0.92mg	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	15.4% 1.23mg	253% 20.2mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	NA	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	5361% 123mg	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	19.3% 135mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	8.9% 330g	2.17% 80g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Green Kiwifruit vs Dried Fresh Chinese Jujube:

• Dried Fresh Chinese Jujube contains 1.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.3 times more Vitamin C than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Dried Fresh Chinese Jujube have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Green Kiwifruit vs Dried Fresh Chinese Jujube:

• Raw Green Kiwifruit has 1.4 times more Potassium and 4.1 times more Water than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 1.9 times more Calcium, 1.8 times more Copper, 16.4 times more Iron, 317 times more Manganese, 2 times more Phosphorus and 2.8 times more Zinc than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Dried Fresh Chinese Jujube have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Fresh Chinese Jujube contains 4.6 times more Energy, 4.9 times more Carbohydrate, 4.7 times more Fructose, 2 times more Fiber and 4.1 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Dried Fresh Chinese Jujube have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.