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

Weight per 500 calories

• Dried Fresh Chinese Jujube: 178g
• Boiled Kidney Beans: 394g

Dried Fresh Chinese Jujube has 2.2 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Fresh Chinese Jujube	Boiled 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	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	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	% 32.6g	NA	g per day for Men 19-50 years
Sucrose	% 15.4g	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	66.3% 25g	38g per day for Men 19-50 years
Protein	15% 8.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.25% 0.094mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	11.2% 112mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	94% 0.85mg	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	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	NA	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	2403% 55.3mg	73.6% 1.7mg	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	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	11.4% 386mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	0.59% 8.9mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.97% 36g	7.12% 264g	3700g per day for Men 19-50 years

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

• Dried Fresh Chinese Jujube has 82 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.5 times more Vitamin B1 and 2.4 times more Vitamin B2 than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Dried Fresh Chinese Jujube has 32.7 times more Manganese than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Copper, 4.5 times more Phosphorus, 4.1 times more Potassium, more Selenium, 5.7 times more Zinc and 7.3 times more Water than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Boiled All Types Kidney Beans have similar amounts of Calcium and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Fresh Chinese Jujube has 1.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Fiber and 4.1 times more Protein than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Dried Fresh Chinese Jujube as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.