Comparing Nutrients in 1 kilogram Dried Fresh Chinese Jujube VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Dried Fresh Chinese Jujube	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	97% 2810kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	NA	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	NA	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	558% 725g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	56.3% 40.8g	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	3.86% 2.8g	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	% 183g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 86.3g	% 34.4g	g per day for Men 19-50 years
Fiber	158% 60g	87% 33g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	63% 630mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	259% 2.33mg	91% 0.82mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	NA	26% 110mg	420mg per day for Men 19-50 years
Manganese	13507% 311mg	72.6% 1.67mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	5.46% 202g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Fresh Chinese Jujube VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Fresh Chinese Jujube versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Fresh Chinese Jujube vs Cooked Frozen Carrots:

• 1 kilogram of Dried Fresh Chinese Jujube has 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 94.6 times more Vitamin C than Cooked Frozen Carrots.
• Both Dried Fresh Chinese Jujube as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Fresh Chinese Jujube vs Cooked Frozen Carrots:

• 1 kilogram of Dried Fresh Chinese Jujube has 1.8 times more Calcium, 2.8 times more Copper, 9.6 times more Iron, 186 times more Manganese and 2.2 times more Phosphorus than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 11.8 times more Sodium and 4.5 times more Water than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Cooked Frozen Carrots contain similar levels of Potassium and Zinc per one kilogram.
• Both Dried Fresh Chinese Jujube as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Fresh Chinese Jujube has 7.6 times more Energy, 9.4 times more Carbohydrate, 73.6 times more Fructose, 1.8 times more Fiber and 8.1 times more Protein than Cooked Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein