Comparing Nutrients in 1 kilogram Jujube VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Jujube	5%	2%	93%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Jujube	Green Kiwifruit	Recommended Dietary Allowance
Energy	27.2% 790kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 202g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	124% 90g	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	60% 43.5g	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	% 41g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	NA	79% 30g	38g per day for Men 19-50 years
Protein	21.4% 12g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Jujube	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	48.5% 0.63mg	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	62.5% 250μg	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	767% 690mg	1030% 927mg	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	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jujube	Green Kiwifruit	Recommended Dietary Allowance
Calcium	21% 210mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	144% 1.3mg	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	60% 4.8mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	42.6% 0.98mg	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	33% 230mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	21% 779g	22.5% 831g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Jujube vs Green Kiwifruit:

• Raw Jujube has 1.6 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 1.4 times more Vitamin B1 and 1.3 times more Vitamin C than Raw Jujube.
• Both Raw Jujube as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Jujube vs Green Kiwifruit:

• Raw Jujube has 1.5 times more Iron than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 1.6 times more Calcium, 1.8 times more Copper, 1.7 times more Magnesium, 1.5 times more Phosphorus and 2.8 times more Zinc than Raw Jujube.
• Both Raw Jujube and Raw Green Kiwifruit have similar amounts of Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Jujube has 1.3 times more Energy and 1.4 times more Carbohydrate than Raw Green Kiwifruit.
• Both Raw Jujube and Raw Green Kiwifruit have similar amounts of Protein per 1 kg.
• Both Raw Jujube as well as Raw Green Kiwifruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.