Comparing Nutrients in 7 ounces Dried Fresh Chinese Jujube VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Dried Fresh Chinese Jujube	Broccoli Raab	Recommended Dietary Allowance
Energy	19.2% 558kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	56.4% 41g	0.47% 0.34g	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	% 36.3g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 17g	% 0.22g	g per day for Men 19-50 years
Fiber	31.3% 12g	14% 5.36g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26% 0.34mg	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	41% 165μg	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	480% 432mg	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Broccoli Raab	Recommended Dietary Allowance
Calcium	12.5% 125mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	9.26% 0.083mg	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	126% 10mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	NA	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2680% 61.7mg	34% 0.78mg	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	19.3% 135mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	1.1% 40g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Fresh Chinese Jujube VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Fresh Chinese Jujube versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Fresh Chinese Jujube vs Broccoli Raab:

• 7 ounces of Dried Fresh Chinese Jujube have 10.8 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.4 times more Vitamin B1 and 2.4 times more Vitamin B2 than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Fresh Chinese Jujube vs Broccoli Raab:

• 7 ounces of Dried Fresh Chinese Jujube have 5.5 times more Copper, 2.4 times more Iron and 78.7 times more Manganese than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.7 times more Calcium, 6.6 times more Sodium, 2 times more Zinc and 4.6 times more Water than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Broccoli Raab contain similar levels of Phosphorus and Potassium per seven ounces.
• Both Dried Fresh Chinese Jujube as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Fresh Chinese Jujube have 12.8 times more Energy, 25.4 times more Carbohydrate, 121.2 times more Fructose, 2.2 times more Fiber and 1.5 times more Protein than Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Dried Fresh Chinese Jujube VS Broccoli Raab

What are the health benefits of Dried Fresh Chinese Jujube compared to Broccoli Raab?

Dried Fresh Chinese Jujube is a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system and improve digestion. Broccoli Raab is rich in vitamins A, C, and K, as well as calcium and iron, making it beneficial for bone health and overall immunity. Both foods offer unique health benefits, so incorporating a variety of plant-based foods into your diet is important for overall health and well-being.

Can I lose weight easier by eating more Dried Fresh Chinese Jujube or Broccoli Raab?

Both dried fresh Chinese jujube and broccoli raab can be part of a healthy weight loss diet due to their nutrient density and low calorie content. However, broccoli raab is lower in calories and higher in fiber, which can help you feel full and satisfied with fewer calories. Therefore, including more broccoli raab in your diet may support weight loss efforts more effectively.

Should I eat more Dried Fresh Chinese Jujube or more Broccoli Raab to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Dried Fresh Chinese Jujube and Broccoli Raab are nutritious options, but Broccoli Raab is higher in protein and essential nutrients like iron and vitamin C. Therefore, including more Broccoli Raab in your diet may be beneficial for muscle growth and overall health.

What is the environmental impact of producing Dried Fresh Chinese Jujube compared to Broccoli Raab?

Dried Fresh Chinese Jujube typically has a lower environmental impact compared to Broccoli Raab in terms of water usage, land usage, and greenhouse gas emissions. Jujube trees are drought-resistant and require less water and land to grow compared to broccoli. Additionally, jujubes have a longer shelf life when dried, reducing food waste and associated emissions. However, it's important to consider factors such as transportation and processing methods when evaluating the overall environmental impact of these foods.