Comparing Nutrients in 300 calories Dried Fresh Chinese Jujube VS Boiled California Red Kidney Beans

Weight per 300 calories

• Dried Fresh Chinese Jujube: 107g
• Boiled California Red Kidney Beans: 242g

Dried Fresh Chinese Jujube has 2.3 times more energy per 100g than Boiled California Red Kidney Beans. It has high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Dried Fresh Chinese Jujube or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Fresh Chinese Jujube	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.4g	41.7% 54.2g	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	30.3% 22g	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	% 19.5g	NA	g per day for Men 19-50 years
Sucrose	% 9.2g	NA	g per day for Men 19-50 years
Fiber	17% 6.4g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	9% 5.04g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.2% 0.05mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.35% 0.057mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.4% 0.25mg	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	44.8% 179μg	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	258% 232mg	3.23% 2.9mg	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	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

	Dried Fresh Chinese Jujube	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.73% 67.3mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	77.7% 0.7mg	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	68% 5.43mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	NA	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	1442% 33mg	33.5% 0.77mg	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	10.4% 72.6mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	6.8% 232mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.34mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.58% 21.6g	4.38% 162g	3700g per day for Men 19-50 years

Dried Fresh Chinese Jujube VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Fresh Chinese Jujube or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Dried Fresh Chinese Jujube vs Boiled California Red Kidney Beans:

• 300 calories of Dried Fresh Chinese Jujube have 80 times more Vitamin C than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 6.2 times more Vitamin B1 and 2.7 times more Vitamin B2 than Dried Fresh Chinese Jujube.
• 300 calories of Dried Fresh Chinese Jujube have insufficient amounts of Vitamin B1 and Vitamin B2
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Dried Fresh Chinese Jujube as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Fresh Chinese Jujube vs Boiled California Red Kidney Beans:

• 300 calories of Dried Fresh Chinese Jujube have 43.1 times more Manganese than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 2.4 times more Calcium, 2.8 times more Copper, 1.3 times more Iron, 4.6 times more Phosphorus, 4.4 times more Potassium and 5 times more Zinc than Dried Fresh Chinese Jujube.
• 300 calories of Dried Fresh Chinese Jujube lack sufficient amounts of Zinc
• Both Dried Fresh Chinese Jujube as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Fresh Chinese Jujube have 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 3.5 times more Fiber and 4.4 times more Protein than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.