Comparing Nutrients in 7 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	4.17% 121kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	NA	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	111% 144g	130g per day for Men 19-50 years
Sugars	24.6% 18g	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	12% 8.63g	56.4% 41g	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	% 8.16g	% 36.3g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 17g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	12.4% 49.6μg	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	204% 184mg	480% 432mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.6% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	51.4% 0.46mg	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	7.7% 0.62mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	NA	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	2680% 61.7mg	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	9.64% 67.5mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.46% 165g	1.1% 40g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.