Comparing Nutrients in 1 kilogram Dried Fresh Chinese Jujube VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dried Fresh Chinese Jujube	Canned Kidney Beans	Recommended Dietary Allowance
Energy	97% 2810kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	NA	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	NA	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	558% 725g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	284% 206g	0% 0g	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	% 183g	% 0g	g per day for Men 19-50 years
Sucrose	% 86.3g	% 18.5g	g per day for Men 19-50 years
Fiber	158% 60g	113% 43g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	57% 0.74mg	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	90% 360μg	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	2418% 2176mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	63% 630mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	259% 2.33mg	150% 1.35mg	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	636% 51mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	NA	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	13507% 311mg	73% 1.68mg	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	97% 680mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	5.46% 202g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Fresh Chinese Jujube vs Canned Kidney Beans:

• Dried Fresh Chinese Jujube has 181.3 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Vitamin B1 than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Dried Fresh Chinese Jujube as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dried Fresh Chinese Jujube vs Canned Kidney Beans:

• Dried Fresh Chinese Jujube has 1.9 times more Calcium, 1.7 times more Copper, 4.4 times more Iron and 184.9 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Phosphorus, more Selenium, 59.2 times more Sodium and 3.9 times more Water than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Canned All Types Kidney Beans have similar amounts of Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Fresh Chinese Jujube has 3.3 times more Energy, 5 times more Carbohydrate, more Fructose and 1.4 times more Fiber than Canned All Types Kidney Beans.
• Both Dried Fresh Chinese Jujube and Canned All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Dried Fresh Chinese Jujube as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.