Comparing Nutrients in 5 ounces Dried Fresh Chinese Jujube VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Jackfruit	7%	5%	88%

Macro Nutrients

	Dried Fresh Chinese Jujube	Jackfruit	Recommended Dietary Allowance
Energy	13.7% 398kcal	4.64% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	NA	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	37.3% 27g	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	18% 13g	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	% 13.4g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 0.6g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	12% 6.7g	4.35% 2.44g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Jackfruit	Recommended Dietary Allowance
Vitamin A	NA	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36% 0.47mg	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	8.5% 34μg	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	21.6% 19.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.2% 0.48mg	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	Jackfruit	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	3.4% 34mg	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	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	NA	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	1915% 44mg	2.65% 0.061mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.77% 28.6g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Fresh Chinese Jujube VS Jackfruit per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Fresh Chinese Jujube vs Jackfruit:

• 5 ounces of Dried Fresh Chinese Jujube have 15.9 times more Vitamin C than Jackfruit.
• While 5 oz of Raw Jackfruit contain 2.2 times more Vitamin B1 than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Jackfruit provide similar amounts of Vitamin B2 per five ounces.
• Both Dried Fresh Chinese Jujube as well as Raw Jackfruit have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Fresh Chinese Jujube vs Jackfruit:

• 5 ounces of Dried Fresh Chinese Jujube have 2.6 times more Calcium, 3.1 times more Copper, 22.1 times more Iron, 722.5 times more Manganese, 3.2 times more Phosphorus and 3 times more Zinc than Jackfruit.
• While 5 oz of Raw Jackfruit contain 2.1 times more Potassium than Dried Fresh Chinese Jujube.
• 5 ounces of Jackfruit lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Fresh Chinese Jujube have 3 times more Energy, 3.1 times more Carbohydrate, 2.2 times more Fructose, 4 times more Fiber and 2.7 times more Protein than Jackfruit.