Comparing Nutrients in 1 kilogram Dried Fresh Chinese Jujube VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Fresh Chinese Jujube	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	97% 2810kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	NA	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	NA	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	558% 725g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 86.3g	% 23.7g	g per day for Men 19-50 years
Fiber	158% 60g	279% 106g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	63% 630mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	259% 2.33mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	NA	302% 1270mg	420mg per day for Men 19-50 years
Manganese	13507% 311mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	474% 52mg	11mg per day for Men 19-50 years
Water	5.46% 202g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Fresh Chinese Jujube vs Oil Roasted Sunflower Seeds:

• Dried Fresh Chinese Jujube has 197.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.8 times more Vitamin B1 and 5.3 times more Vitamin B2 than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dried Fresh Chinese Jujube vs Oil Roasted Sunflower Seeds:

• Dried Fresh Chinese Jujube has 14.9 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Calcium, 7.7 times more Copper, 16.8 times more Phosphorus, 2.2 times more Potassium, more Selenium and 13.4 times more Zinc than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Fresh Chinese Jujube has 3.2 times more Carbohydrate and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 102.6 times more Fat, 1.8 times more Fiber and 4.3 times more Protein than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.