Comparing Nutrients in 7 ounces Jujube VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Jujube	5%	2%	93%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Jujube	Oranges with Peel	Recommended Dietary Allowance
Energy	5.4% 157kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Jujube	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	14% 0.18mg	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	15% 59.5μg	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	152% 137mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jujube	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	12.6% 0.11mg	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	12% 0.95mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	NA	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	6.52% 45.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Jujube VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Jujube versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Jujube vs Oranges with Peel :

• 7 ounces of Jujube have 1.8 times more Vitamin B3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Jujube.
• Both Jujube and Oranges with Peel provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Jujube have insufficient amounts of Vitamin B1
• Both Raw Jujube as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Jujube vs Oranges with Peel :

• 7 ounces of Jujube have 1.3 times more Copper and 1.3 times more Potassium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.3 times more Calcium, 1.7 times more Iron and 1.4 times more Magnesium than Raw Jujube.
• Both Jujube and Oranges with Peel contain similar levels of Phosphorus and Water per seven ounces.
• Both Raw Jujube as well as Raw Oranges with Peel lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jujube have 1.3 times more Energy and 1.3 times more Carbohydrate than Oranges with Peel .
• Both Jujube and Oranges with Peel offer comparable quantities of Protein per seven ounces.

Frequently Asked Questions about Jujube VS Oranges with Peel

What are the health benefits of Jujube compared to Oranges with Peel ?

Jujube fruit is a good source of vitamins and minerals, including vitamin C, B vitamins, potassium, and antioxidants. Oranges with peel also offer similar benefits, but the peel contains higher levels of certain nutrients like fiber and flavonoids. Both fruits can support immune health, digestion, and overall well-being due to their nutrient content.

Can I lose weight easier by eating more Jujube or Oranges with Peel ?

Both jujube and oranges with peel can be healthy additions to a weight loss diet due to their high fiber content, which can help you feel full and satisfied. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and balance your diet with a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating a combination of jujube, oranges with peel, and other nutrient-dense foods can support your weight loss goals.

Should I eat more Jujube or more Oranges with Peel to gain more muscles while training consistently?

Both jujube and oranges with peel can be beneficial for muscle gain due to their vitamin and mineral content. However, oranges with peel are a better choice as they are higher in vitamin C, which is important for collagen synthesis and muscle repair. Additionally, the fiber in the orange peel can aid in digestion and nutrient absorption, which is crucial for muscle growth. Incorporating a variety of fruits and vegetables into your diet, including oranges with peel, will provide a well-rounded source of nutrients to support your muscle-building goals.

What is the environmental impact of producing Jujube compared to Oranges with Peel ?

Jujube production generally has a lower environmental impact compared to oranges with peel. Jujube trees require less water, pesticides, and fertilizers to grow, making them a more sustainable option. Additionally, jujubes have a longer shelf life and can be stored without refrigeration, reducing food waste. Overall, choosing jujubes over oranges can help reduce the environmental footprint of your food choices.