Comparing Nutrients in 1 pound Dried Fresh Chinese Jujube VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Cauliflower	26%	8%	66%

Macro Nutrients

	Dried Fresh Chinese Jujube	Cauliflower	Recommended Dietary Allowance
Energy	44% 1275kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	% 39g	% 0g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	24% 9.07g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Cauliflower	Recommended Dietary Allowance
Calcium	28.6% 286mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	NA	16% 68mg	420mg per day for Men 19-50 years
Manganese	6127% 141mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	2.48% 92g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Fresh Chinese Jujube VS Cauliflower per 1 lb

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

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

• 1 pound of Dried Fresh Chinese Jujube has 4.5 times more Vitamin C than Cauliflower.
• Both Dried Fresh Chinese Jujube and Cauliflower provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• Both Dried Fresh Chinese Jujube as well as Raw Cauliflower have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Dried Fresh Chinese Jujube has 2.9 times more Calcium, 6 times more Copper, 12.1 times more Iron, 200.4 times more Manganese, 1.5 times more Phosphorus and 1.4 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Potassium, 6 times more Sodium and 4.6 times more Water than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Fresh Chinese Jujube has 11.2 times more Energy, 14.6 times more Carbohydrate, 21.2 times more Fructose, 3 times more Fiber and 2.5 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy