Comparing Nutrients in 300 calories Jujube VS Green Kiwifruit

Weight per 300 calories

• Jujube: 380g
• Green Kiwifruit: 492g

Jujube has 1.3 times more energy per 100g than Green Kiwifruit. It has average energy density when compared to other foods. Raw Green Kiwifruit having low energy density.

Which food has more nutrients per 300 calories - Jujube or Green Kiwifruit?

Macros Ratio

	Protein	Fat	Carbs
Jujube	5%	2%	93%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Jujube	Green Kiwifruit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	55.5% 72g	130g per day for Men 19-50 years
Sugars	NA	61% 44.2g	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	29.5% 21.4g	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	NA	% 20.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.74g	g per day for Men 19-50 years
Fiber	NA	39% 14.8g	38g per day for Men 19-50 years
Protein	8.14% 4.56g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Jujube	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	0.84% 7.6μg	2.2% 19.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.33% 0.076mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.4mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	24% 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	30.7% 123μg	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	291% 262mg	507% 456mg	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	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jujube	Green Kiwifruit	Recommended Dietary Allowance
Calcium	7.97% 79.7mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	71% 0.64mg	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	22.8% 1.82mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	9.04% 38mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	21% 0.48mg	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	12.5% 87.3mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	28% 949mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.4mg	0.98% 14.8mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	6.26% 0.69mg	11mg per day for Men 19-50 years
Water	8% 296g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Jujube vs Green Kiwifruit:

• Raw Jujube has 1.2 times more Vitamin B2 and 2 times more Vitamin B3 than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 1.7 times more Vitamin B1 and 1.7 times more Vitamin C than Raw Jujube.
• Both Raw Jujube and Raw Green Kiwifruit have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Jujube as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Jujube vs Green Kiwifruit:

• Raw Green Kiwifruit contains 2.1 times more Calcium, 2.3 times more Copper, 2.2 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Zinc and 1.4 times more Water than Raw Jujube.
• Both Raw Jujube and Raw Green Kiwifruit have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Jujube and Raw Green Kiwifruit have similar amounts of macro-nutrients per 300 kcal
• Both Raw Jujube and Raw Green Kiwifruit have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Jujube as well as Raw Green Kiwifruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.