Comparing Nutrients in 5 ounces Dried Fresh Chinese Jujube VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dried Fresh Chinese Jujube	Oranges with Peel	Recommended Dietary Allowance
Energy	13.7% 398kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	17% 22g	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	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	12% 6.7g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10% 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	10.6% 42.5μg	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	112% 101mg	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	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	NA	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1915% 44mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	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	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.77% 28.6g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Fresh Chinese Jujube VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Fresh Chinese Jujube vs Oranges with Peel :

• 5 ounces of Dried Fresh Chinese Jujube have 3.1 times more Vitamin C than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.1 times more Vitamin B1 than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Oranges with Peel provide similar amounts of Vitamin B2 per five ounces.
• Both Dried Fresh Chinese Jujube as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Fresh Chinese Jujube vs Oranges with Peel :

• 5 ounces of Dried Fresh Chinese Jujube have 4.1 times more Copper, 6.4 times more Iron, 3.1 times more Phosphorus and 3.5 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 4.1 times more Water than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Oranges with Peel contain similar levels of Calcium and Potassium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Dried Fresh Chinese Jujube as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Fresh Chinese Jujube have 4.5 times more Energy, 4.7 times more Carbohydrate, 1.3 times more Fiber and 3.6 times more Protein than Oranges with Peel .