Comparing Nutrients in 300 calories Java-plum VS Jujube

Weight per 300 calories

• Java-plum: 500g
• Jujube: 380g

Raw Jujube has 1.3 times more energy per unit of mass than Raw Java-plum, which is average in comparison to other foods. Java-plum having low energy density.

Which food has more nutrients per 300 calories - Java-plum or Jujube?

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Jujube	5%	2%	93%

Macro Nutrients

	Java-plum	Jujube	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.78% 0.76g	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% 77g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	6.43% 3.6g	8.14% 4.56g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Jujube	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.84% 7.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	21.4% 3.4mg	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	23.7% 0.31mg	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	291% 262mg	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	Jujube	Recommended Dietary Allowance
Calcium	9.5% 95mg	7.97% 79.7mg	1000mg per day for Men 19-50 years
Copper	NA	31% 0.28mg	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	22.8% 1.82mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	9.04% 38mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	28% 949mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.76% 11.4mg	1500mg per day for Men 19-50 years
Zinc	NA	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	11.2% 416g	8% 296g	3700g per day for Men 19-50 years

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

• Raw Jujube contains 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6 and 3.7 times more Vitamin C than Raw Java-plum.
• Both Raw Java-plum as well as Raw Jujube have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

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

• Raw Java-plum has 2 times more Magnesium, 6.1 times more Sodium and 1.4 times more Water than Raw Jujube.
• While Raw Jujube contains 1.9 times more Iron and 2.4 times more Potassium than Raw Java-plum.
• Both Raw Java-plum and Raw Jujube have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Jujube contains 1.3 times more Protein than Raw Java-plum.
• Both Raw Java-plum and Raw Jujube have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Java-plum as well as Raw Jujube have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.