Comparing Nutrients in 500 calories Jackfruit VS Dried Fresh Chinese Jujube

Weight per 500 calories

• Jackfruit: 526g
• Dried Fresh Chinese Jujube: 178g

Dried Fresh Chinese Jujube has 3 times more energy per unit of mass than Raw Jackfruit, which is high in comparison to other foods. Jackfruit having average energy density.

Which food has more nutrients per 500 calories - Jackfruit or Dried Fresh Chinese Jujube?

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Dried Fresh Chinese Jujube	6%	1%	93%

Macro Nutrients

	Jackfruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	NA	32g per day for Men 19-50 years
Omega 3	26% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	99% 129g	130g per day for Men 19-50 years
Sugars	139% 100g	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	66.7% 48.4g	50.6% 36.7g	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	% 50g	% 32.6g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 15.4g	g per day for Men 19-50 years
Fiber	20.8% 7.9g	28% 10.7g	38g per day for Men 19-50 years
Protein	16% 9.05g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	7.25% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	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	31.6% 126μg	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	80% 72mg	430% 387mg	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	12% 1.8mg	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

	Jackfruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	12.6% 126mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	46% 0.41mg	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	15% 1.2mg	113% 9.06mg	8mg per day for Men 19-50 years
Magnesium	36.3% 153mg	NA	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	2403% 55.3mg	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	15.8% 111mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	69.3% 2358mg	11.4% 386mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	0.59% 8.9mg	1500mg per day for Men 19-50 years
Zinc	6.22% 0.68mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	10.4% 387g	0.97% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jackfruit vs Dried Fresh Chinese Jujube:

• Raw Jackfruit has 6.6 times more Vitamin B1 and 3.1 times more Vitamin B2 than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 5.4 times more Vitamin C than Raw Jackfruit.
• Both Raw Jackfruit as well as Dried Fresh Chinese Jujube have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Jackfruit vs Dried Fresh Chinese Jujube:

• Raw Jackfruit has 6.1 times more Potassium and 10.8 times more Water than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 7.5 times more Iron and 244.3 times more Manganese than Raw Jackfruit.
• Both Raw Jackfruit and Dried Fresh Chinese Jujube have similar amounts of Calcium, Copper, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Jackfruit has 1.3 times more Fructose than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 1.4 times more Fiber than Raw Jackfruit.
• Both Raw Jackfruit and Dried Fresh Chinese Jujube have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Jackfruit as well as Dried Fresh Chinese Jujube have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.