Comparing Nutrients in 7 ounces Blanched Almonds VS Jujube

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Jujube	5%	2%	93%

Macro Nutrients

	Blanched Almonds	Jujube	Recommended Dietary Allowance
Energy	40.4% 1171kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	31% 40g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	NA	38g per day for Men 19-50 years
Protein	76% 42.5g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Jujube	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	12.4% 0.16mg	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	24.3% 97μg	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	0% 0mg	152% 137mg	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	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Jujube	Recommended Dietary Allowance
Calcium	47% 468mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	16% 0.14mg	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	81.4% 6.5mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	7.25% 0.17mg	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	136% 955mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Jujube per 7 oz

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

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Jujube:

• 7 ounces of Blanched Almonds have 9.6 times more Vitamin B1, 17.8 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Jujube.
• While 7 oz of Raw Jujube contain more Vitamin C than Blanched Almonds.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• 7 ounces of Jujube have insufficient amounts of Vitamin B1
• Both Blanched Almonds as well as Raw Jujube have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Jujube:

• 7 ounces of Blanched Almonds have 11.2 times more Calcium, 14.1 times more Copper, 6.8 times more Iron, 26.8 times more Magnesium, 21.8 times more Manganese, 20.9 times more Phosphorus, 2.6 times more Potassium and 59.4 times more Zinc than Jujube.
• While 7 oz of Raw Jujube contain 17.3 times more Water than Blanched Almonds.
• 7 ounces of Jujube lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 7.5 times more Energy, 262.6 times more Fat and 17.8 times more Protein than Jujube.
• Both Blanched Almonds and Jujube offer comparable quantities of Carbohydrate per seven ounces.