Comparing Nutrients in 500 calories Dried Fresh Chinese Jujube VS Oranges

Weight per 500 calories

• Dried Fresh Chinese Jujube: 178g
• Oranges: 1064g

Dried Fresh Chinese Jujube has 6 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Oranges	7%	2%	91%

Macro Nutrients

	Dried Fresh Chinese Jujube	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	137% 99g	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	67% 25.5g	38g per day for Men 19-50 years
Protein	15% 8.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.25% 0.094mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Oranges	Recommended Dietary Allowance
Calcium	11.2% 112mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	53% 0.48mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	NA	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	2403% 55.3mg	11.6% 0.27mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	11.4% 386mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.59% 8.9mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.97% 36g	25% 923g	3700g per day for Men 19-50 years

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

• Raw Oranges contain 11.1 times more Vitamin B1, 4.5 times more Vitamin B2 and 1.5 times more Vitamin C than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Dried Fresh Chinese Jujube has 8.5 times more Iron and 207.9 times more Manganese than Raw Oranges.
• While Raw Oranges contain 3.8 times more Calcium, 5 times more Potassium, more Selenium and 25.7 times more Water than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Raw Oranges have similar amounts of Copper, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 2.4 times more Fiber than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Dried Fresh Chinese Jujube as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.