Comparing Nutrients in 1 pound Dried Fresh Chinese Jujube VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Fresh Chinese Jujube	Almonds	Recommended Dietary Allowance
Energy	44% 1275kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	NA	54% 17.2g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	0.69% 0.5g	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	% 83g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 39g	% 18g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	149% 56.7g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Almonds	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	50% 200μg	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	0% 0mg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Almonds	Recommended Dietary Allowance
Calcium	28.6% 286mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	NA	292% 1225mg	420mg per day for Men 19-50 years
Manganese	6127% 141mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	129% 14mg	11mg per day for Men 19-50 years
Water	2.48% 92g	0.54% 20g	3700g per day for Men 19-50 years

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

• Dried Fresh Chinese Jujube has more Vitamin C than Almonds.
• While Almonds contain 4.4 times more Vitamin B1 and 21.5 times more Vitamin B2 than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Almonds have insufficient amounts of Vitamin B12 in 1 lb.

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

• Dried Fresh Chinese Jujube has 1.4 times more Iron and 14.3 times more Manganese than Almonds.
• While Almonds contain 4.3 times more Calcium, 4.4 times more Copper, 7.1 times more Phosphorus, 3.4 times more Potassium, more Selenium and 8 times more Zinc than Dried Fresh Chinese Jujube.

Comparison of macro-nutrients per 1 pound:

• Dried Fresh Chinese Jujube has 3.4 times more Carbohydrate and 187.3 times more Fructose than Almonds.
• While Almonds contain 2.1 times more Energy, 99.9 times more Fat, 2.1 times more Fiber and 4.5 times more Protein than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.