Comparing Nutrients in 500 calories Dried Fresh Chinese Jujube VS Valencia Oranges

Weight per 500 calories

• Dried Fresh Chinese Jujube: 178g
• Valencia Oranges: 1020g

Dried Fresh Chinese Jujube has 5.7 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Dried Fresh Chinese Jujube	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	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	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.25% 0.094mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	49.5% 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	99% 398μg	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	550% 495mg	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	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

	Dried Fresh Chinese Jujube	Valencia Oranges	Recommended Dietary Allowance
Calcium	11.2% 112mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	NA	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	2403% 55.3mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	11.4% 386mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	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	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.97% 36g	24% 881g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain 10.6 times more Vitamin B1, 4.3 times more Vitamin B2 and 1.3 times more Vitamin C than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Dried Fresh Chinese Jujube has 9.9 times more Iron and 235.5 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.6 times more Calcium, 1.4 times more Phosphorus, 4.7 times more Potassium and 24.5 times more Water than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Raw Valencia Oranges have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain 2.4 times more Fiber and 1.3 times more Protein than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dried Fresh Chinese Jujube as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.