Comparing Nutrients in 500 calories Jujube VS Green Kiwifruit

Weight per 500 calories

• Jujube: 633g
• Green Kiwifruit: 820g

Jujube has 1.3 times more energy per 100g than Green Kiwifruit. It has average energy density when compared to other foods. Raw Green Kiwifruit having low energy density.

Which food has more nutrients per 500 calories - Jujube or Green Kiwifruit?

Macros Ratio

	Protein	Fat	Carbs
Jujube	5%	2%	93%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Jujube	Green Kiwifruit	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	102% 73.7g	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	NA	49% 35.7g	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	NA	% 33.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.23g	g per day for Men 19-50 years
Fiber	NA	64.7% 24.6g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Jujube	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	1.4% 12.7μg	3.64% 32.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	15.8% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	39.7% 0.52mg	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	51.2% 205μg	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	485% 437mg	844% 760mg	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	79.8% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	275% 330μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jujube	Green Kiwifruit	Recommended Dietary Allowance
Calcium	13.3% 133mg	28% 279mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	118% 1.07mg	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	38% 3.04mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	15% 63.3mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	35% 0.8mg	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	20.8% 146mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	46.5% 1582mg	75.2% 2557mg	3400mg per day for Men 19-50 years
Selenium	NA	3% 1.64μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	1.64% 24.6mg	1500mg per day for Men 19-50 years
Zinc	2.88% 0.32mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	13.3% 493g	18.4% 681g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jujube vs Green Kiwifruit:

• Raw Jujube has 1.2 times more Vitamin B2 and 2 times more Vitamin B3 than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 1.7 times more Vitamin B1 and 1.7 times more Vitamin C than Raw Jujube.
• Both Raw Jujube and Raw Green Kiwifruit have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Jujube as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Jujube vs Green Kiwifruit:

• Raw Green Kiwifruit contains 2.1 times more Calcium, 2.3 times more Copper, 2.2 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Zinc and 1.4 times more Water than Raw Jujube.
• Both Raw Jujube and Raw Green Kiwifruit have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Jujube and Raw Green Kiwifruit have similar amounts of macro-nutrients per 500 kcal
• Both Raw Jujube and Raw Green Kiwifruit have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Jujube as well as Raw Green Kiwifruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.