Comparing Nutrients in 500 calories Dried Fresh Chinese Jujube VS Canned Kidney Beans

Weight per 500 calories

• Dried Fresh Chinese Jujube: 178g
• Canned Kidney Beans: 595g

Dried Fresh Chinese Jujube has 3.3 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Dried Fresh Chinese Jujube or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dried Fresh Chinese Jujube	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	NA	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	50.6% 36.7g	0% 0g	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	% 32.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 15.4g	% 11g	g per day for Men 19-50 years
Fiber	28% 10.7g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	15% 8.4g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.25% 0.094mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	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	53.6% 214μg	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	430% 387mg	7.94% 7.14mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11.2% 112mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	89.3% 0.8mg	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	113% 9.06mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	NA	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	2403% 55.3mg	43.5% 1mg	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	17.3% 121mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	11.4% 386mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.59% 8.9mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.97% 36g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Fresh Chinese Jujube vs Canned Kidney Beans:

• Dried Fresh Chinese Jujube has 54.2 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.3 times more Vitamin B1 and 3.2 times more Vitamin B2 than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Dried Fresh Chinese Jujube vs Canned Kidney Beans:

• Dried Fresh Chinese Jujube has 1.3 times more Iron and 55.3 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Calcium, 1.9 times more Copper, 4.4 times more Phosphorus, 3.7 times more Potassium, more Selenium, 198 times more Sodium, 3.9 times more Zinc and 12.9 times more Water than Dried Fresh Chinese Jujube.

Comparison of macro-nutrients per 500 calories:

• Dried Fresh Chinese Jujube has 1.5 times more Carbohydrate and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Fiber and 3.7 times more Protein than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Dried Fresh Chinese Jujube as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.