Comparing Nutrients in 7 ounces Dried Fresh Chinese Jujube VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Cassava	3%	2%	95%

Macro Nutrients

	Dried Fresh Chinese Jujube	Cassava	Recommended Dietary Allowance
Energy	19.2% 558kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.57% 0.56g	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	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	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	% 36.3g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13.4% 0.17mg	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	13.4% 53.6μg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Cassava	Recommended Dietary Allowance
Calcium	12.5% 125mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	NA	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2680% 61.7mg	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.1% 40g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Fresh Chinese Jujube VS Cassava per 7 oz

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

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

• 7 ounces of Dried Fresh Chinese Jujube have 10.6 times more Vitamin C than Cassava.
• While 7 oz of Raw Cassava contain 1.9 times more Vitamin B1 than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Cassava provide similar amounts of Vitamin B2 per seven ounces.
• Both Dried Fresh Chinese Jujube as well as Raw Cassava have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Fresh Chinese Jujube have 3.9 times more Calcium, 2.3 times more Copper, 18.9 times more Iron, 80.9 times more Manganese and 2.5 times more Phosphorus than Cassava.
• Both Dried Fresh Chinese Jujube and Cassava contain similar levels of Potassium and Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Dried Fresh Chinese Jujube as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Fresh Chinese Jujube have 1.8 times more Energy, 1.9 times more Carbohydrate, 3.3 times more Fiber and 3.5 times more Protein than Cassava.

Frequently Asked Questions about Dried Fresh Chinese Jujube VS Cassava

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

Dried Fresh Chinese Jujube is a good source of vitamins and minerals, particularly vitamin C and potassium, which can help boost the immune system and support heart health. On the other hand, Cassava is rich in carbohydrates and fiber, providing sustained energy and promoting digestive health. Both can be part of a healthy diet, but Dried Fresh Chinese Jujube may offer more nutritional benefits due to its higher vitamin and mineral content.

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

Both dried fresh Chinese jujube and cassava are high in carbohydrates and calories, so consuming them in large amounts may not necessarily help with weight loss. For weight loss, it is important to focus on a balanced diet that includes plenty of fruits, vegetables, whole grains, and legumes, while also being mindful of portion sizes and overall calorie intake. Incorporating a variety of nutrient-dense foods and staying active are key factors in achieving and maintaining a healthy weight.

Should I eat more Dried Fresh Chinese Jujube or more Cassava 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 Cassava are not particularly high in protein compared to other plant-based foods. Consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, and seeds into your diet to support muscle growth and recovery.

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

Dried Fresh Chinese Jujube has a lower environmental impact compared to Cassava production. Jujube trees require less water, fertilizer, and pesticides to grow, making them a more sustainable option. Additionally, jujube trees can help prevent soil erosion and improve soil quality, further reducing their environmental footprint.