Comparing Nutrients in 7 ounces Dried Fresh Chinese Jujube VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Fresh Chinese Jujube	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.2% 558kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	NA	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 17g	% 4.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	55.4% 21g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.5% 125mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	NA	60% 252mg	420mg per day for Men 19-50 years
Manganese	2680% 61.7mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Fresh Chinese Jujube vs Oil Roasted Sunflower Seeds:

• Dried Fresh Chinese Jujube has 197.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.8 times more Vitamin B1 and 5.3 times more Vitamin B2 than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dried Fresh Chinese Jujube vs Oil Roasted Sunflower Seeds:

• Dried Fresh Chinese Jujube has 14.9 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Calcium, 7.7 times more Copper, 16.8 times more Phosphorus, 2.2 times more Potassium, more Selenium and 13.4 times more Zinc than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Fresh Chinese Jujube has 3.2 times more Carbohydrate and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 102.6 times more Fat, 1.8 times more Fiber and 4.3 times more Protein than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.