Comparing Nutrients in 500 calories Jujube VS Kumquats

Weight per 500 calories

• Jujube: 633g
• Kumquats: 704g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Jujube	5%	2%	93%
Kumquats	10%	10%	80%

Macro Nutrients

	Jujube	Kumquats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	6.24% 6.06g	97g per day for Men 19-50 years
Saturated Fat	NA	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	86% 112g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	120% 45.8g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Jujube	Kumquats	Recommended Dietary Allowance
Vitamin A	1.4% 12.7μg	11.7% 106μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	48.8% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	19% 3.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	19.5% 0.25mg	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	30% 120μg	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	344% 309mg	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	7.04% 1.06mg	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

	Jujube	Kumquats	Recommended Dietary Allowance
Calcium	13.3% 133mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	74.3% 0.67mg	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	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	15% 63.3mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	41.3% 0.95mg	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	19% 134mg	700mg per day for Men 19-50 years
Potassium	46.5% 1582mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	4.7% 70.4mg	1500mg per day for Men 19-50 years
Zinc	2.88% 0.32mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	13.3% 493g	15.4% 569g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jujube vs Kumquats:

• Raw Jujube has 1.9 times more Vitamin B3, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Kumquats.
• While Raw Kumquats contain 8.3 times more Vitamin A, 2.1 times more Vitamin B1 and 2.5 times more Vitamin B2 than Raw Jujube.
• Both Raw Jujube as well as Raw Kumquats have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Jujube vs Kumquats:

• Raw Jujube has 1.2 times more Potassium than Raw Kumquats.
• While Raw Kumquats contain 3.3 times more Calcium, 1.4 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese and 3.8 times more Zinc than Raw Jujube.
• Both Raw Jujube and Raw Kumquats have similar amounts of Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Kumquats contain 4.8 times more Fat and 1.7 times more Protein than Raw Jujube.
• Both Raw Jujube and Raw Kumquats have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Jujube as well as Raw Kumquats have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.