Comparing Nutrients in 1 kilogram 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	21% 610kcal	97% 2810kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	558% 725g	130g per day for Men 19-50 years
Sugars	124% 90g	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	60% 43.5g	284% 206g	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	% 41g	% 183g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 86.3g	g per day for Men 19-50 years
Fiber	79% 30g	158% 60g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	84.3% 47.2g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	62.5% 250μg	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	1030% 927mg	2418% 2176mg	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	97% 14.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	34% 340mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	259% 2.33mg	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	38.8% 3.1mg	636% 51mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	NA	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	13507% 311mg	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	48.6% 340mg	97% 680mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	22.5% 831g	5.46% 202g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.