Comparing Nutrients in 300 calories Java-plum VS Dried Fresh Chinese Jujube

Weight per 300 calories

• Java-plum: 500g
• Dried Fresh Chinese Jujube: 107g

Dried Fresh Chinese Jujube has 4.7 times more energy per unit of mass than Raw Java-plum, which is high in comparison to other foods. Java-plum having low energy density.

Discover which food has more nutrients per 300 calories - Java-plum or Dried Fresh Chinese Jujube?

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Dried Fresh Chinese Jujube	6%	1%	93%

Macro Nutrients

	Java-plum	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	59.6% 77.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	30.3% 22g	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	% 19.5g	g per day for Men 19-50 years
Sucrose	NA	% 9.2g	g per day for Men 19-50 years
Fiber	NA	17% 6.4g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	4.2% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	4.35% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	NA	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	79.4% 71.5mg	258% 232mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	9.5% 95mg	6.73% 67.3mg	1000mg per day for Men 19-50 years
Copper	NA	27.6% 0.25mg	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	12% 0.95mg	68% 5.43mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	NA	420mg per day for Men 19-50 years
Manganese	NA	1442% 33mg	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	12% 85mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	6.8% 232mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.36% 5.34mg	1500mg per day for Men 19-50 years
Zinc	NA	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	11.2% 416g	0.58% 21.6g	3700g per day for Men 19-50 years

Java-plum VS Dried Fresh Chinese Jujube Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Java-plum or Dried Fresh Chinese Jujube?

Lets compare vitamin content per 300 calories of Java-plum vs Dried Fresh Chinese Jujube:

• 300 kcal of Dried Fresh Chinese Jujube contain 3.2 times more Vitamin C than Raw Java-plum.
• Both Raw Java-plum as well as Dried Fresh Chinese Jujube have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Java-plum vs Dried Fresh Chinese Jujube:

• 300 calories of Java-plum have 1.4 times more Calcium, 1.7 times more Potassium and 19.3 times more Water than Dried Fresh Chinese Jujube.
• While 300 kcal of Dried Fresh Chinese Jujube contain 5.7 times more Iron than Raw Java-plum.
• Both Java-plum and Dried Fresh Chinese Jujube contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Dried Fresh Chinese Jujube contain 1.4 times more Protein than Raw Java-plum.
• Both Java-plum and Dried Fresh Chinese Jujube offer comparable quantities of Energy and Carbohydrate per 300 calories.