Comparing Nutrients in 5 ounces Green Kiwifruit VS Dried Fresh Chinese Jujube

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Dried Fresh Chinese Jujube	6%	1%	93%

Macro Nutrients

	Green Kiwifruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Energy	3% 86.5kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	NA	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	79% 103g	130g per day for Men 19-50 years
Sugars	17.6% 12.7g	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	8.5% 6.17g	40.3% 29g	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	% 5.83g	% 26g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 12.2g	g per day for Men 19-50 years
Fiber	11% 4.25g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.02% 0.48mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	NA	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	8.86% 35.4μg	NA	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	146% 131mg	343% 308mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.8% 2.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	4.8% 48mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	36.7% 0.33mg	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	5.5% 0.44mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	NA	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	1915% 44mg	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	6.9% 48mg	13.8% 96mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.77% 28.6g	3700g per day for Men 19-50 years

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

• Dried Fresh Chinese Jujube contains 1.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.3 times more Vitamin C than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Dried Fresh Chinese Jujube have insufficient amounts of Vitamin B12 in 5 oz.

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

• Raw Green Kiwifruit has 1.4 times more Potassium and 4.1 times more Water than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 1.9 times more Calcium, 1.8 times more Copper, 16.4 times more Iron, 317 times more Manganese, 2 times more Phosphorus and 2.8 times more Zinc than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Dried Fresh Chinese Jujube have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Fresh Chinese Jujube contains 4.6 times more Energy, 4.9 times more Carbohydrate, 4.7 times more Fructose, 2 times more Fiber and 4.1 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Dried Fresh Chinese Jujube have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.