Comparing Nutrients in 5 ounces Jujube VS Kumquats

Macros Ratio

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

Macro Nutrients

	Jujube	Kumquats	Recommended Dietary Allowance
Energy	3.86% 112kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	24.2% 9.2g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	4.76% 2.66g	56g per day for Men 19-50 years

Vitamins

	Jujube	Kumquats	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	3.93% 0.051mg	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	6.02% 24μg	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	109% 98mg	69% 62.2mg	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	1.4% 0.21mg	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	2.98% 29.8mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	15% 0.13mg	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	8.5% 0.68mg	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	8.3% 0.19mg	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	4.66% 32.6mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3% 110g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Jujube vs Kumquats:

• Raw Jujube has 2.1 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Kumquats.
• While Raw Kumquats contain 7.5 times more Vitamin A, 1.9 times more Vitamin B1 and 2.3 times more Vitamin B2 than Raw Jujube.
• Both Raw Jujube as well as Raw Kumquats have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Jujube vs Kumquats:

• Raw Jujube has 1.2 times more Phosphorus and 1.3 times more Potassium than Raw Kumquats.
• While Raw Kumquats contain 3 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 1.6 times more Manganese and 3.4 times more Zinc than Raw Jujube.
• Both Raw Jujube and Raw Kumquats have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Jujube has 1.3 times more Carbohydrate than Raw Kumquats.
• While Raw Kumquats contain 1.6 times more Protein than Raw Jujube.
• Both Raw Jujube and Raw Kumquats have similar amounts of Energy per 5 oz.
• Both Raw Jujube as well as Raw Kumquats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.