Comparing Nutrients in 5 ounces Dried Fresh Chinese Jujube VS Cooked Guava Sauce

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Cooked Guava Sauce	3%	3%	94%

Macro Nutrients

	Dried Fresh Chinese Jujube	Cooked Guava Sauce	Recommended Dietary Allowance
Energy	13.7% 398kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	40.3% 29g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	22.4% 8.5g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	12% 6.7g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Cooked Guava Sauce	Recommended Dietary Allowance
Vitamin A	NA	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.8% 0.13mg	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	1.77% 7.1μg	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	343% 308mg	231% 208mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Cooked Guava Sauce	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	12% 0.11mg	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	90% 7.2mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	NA	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	1915% 44mg	6.66% 0.15mg	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	13.8% 96mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.77% 28.6g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Fresh Chinese Jujube VS Cooked Guava Sauce per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Fresh Chinese Jujube versus 5 oz of Cooked Guava Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Fresh Chinese Jujube vs Cooked Guava Sauce:

• 5 ounces of Dried Fresh Chinese Jujube have 1.8 times more Vitamin B1, 4.1 times more Vitamin B2 and 1.5 times more Vitamin C than Cooked Guava Sauce.
• 5 ounces of Cooked Guava Sauce have insufficient amounts of Vitamin B2
• Both Dried Fresh Chinese Jujube as well as Cooked Guava Sauce have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Fresh Chinese Jujube vs Cooked Guava Sauce:

• 5 ounces of Dried Fresh Chinese Jujube have 9 times more Calcium, 3 times more Copper, 28.3 times more Iron, 287.7 times more Manganese, 6.2 times more Phosphorus and 2.3 times more Zinc than Cooked Guava Sauce.
• While 5 oz of Cooked Guava Sauce contain 4.4 times more Water than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Cooked Guava Sauce contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Guava Sauce lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Dried Fresh Chinese Jujube as well as Cooked Guava Sauce lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Fresh Chinese Jujube have 7.8 times more Energy, 7.6 times more Carbohydrate, 1.7 times more Fiber and 14.8 times more Protein than Cooked Guava Sauce.
• 5 ounces of Cooked Guava Sauce provide inadequate amounts of Energy and Protein