Comparing Nutrients in 1 pound Dried Fresh Chinese Jujube VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Broccoli	27%	8%	65%

Macro Nutrients

	Dried Fresh Chinese Jujube	Broccoli	Recommended Dietary Allowance
Energy	44% 1275kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	129% 93g	4.25% 3.1g	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	% 83g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 39g	% 0.45g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	61% 0.79mg	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	71.4% 286μg	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	1097% 987mg	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Broccoli	Recommended Dietary Allowance
Calcium	28.6% 286mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	24.7% 0.22mg	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	289% 23mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	NA	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	6127% 141mg	41.4% 0.95mg	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	44% 308mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	2.48% 92g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Fresh Chinese Jujube vs Broccoli:

• Dried Fresh Chinese Jujube has 2.4 times more Vitamin C than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B1 and 2.2 times more Vitamin B2 than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Dried Fresh Chinese Jujube vs Broccoli:

• Dried Fresh Chinese Jujube has 1.3 times more Calcium, 4.8 times more Copper, 7 times more Iron and 147.9 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Potassium, more Selenium, 6.6 times more Sodium and 4.4 times more Water than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Raw Broccoli have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Fresh Chinese Jujube has 8.3 times more Energy, 10.9 times more Carbohydrate, 30.3 times more Fructose, 2.3 times more Fiber and 1.7 times more Protein than Raw Broccoli.
• Both Dried Fresh Chinese Jujube as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.