Comparing Nutrients in 7 ounces Tomatoes VS Dried Fresh Chinese Jujube

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Fresh Chinese Jujube	6%	1%	93%

Macro Nutrients

	Tomatoes	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	NA	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	111% 144g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	% 36.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 17g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	2% 20mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	51.4% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	NA	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.1% 40g	3700g per day for Men 19-50 years

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

• Dried Fresh Chinese Jujube contains 1.3 times more Vitamin B1, 2.8 times more Vitamin B2 and 15.9 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Fresh Chinese Jujube have insufficient amounts of Vitamin B12 in 7 oz.

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

• Raw Ripe Red Tomatoes have 4.7 times more Water than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 6.3 times more Calcium, 3.9 times more Copper, 18.9 times more Iron, 272.5 times more Manganese, 2.8 times more Phosphorus and 2.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Fresh Chinese Jujube have similar amounts of Potassium per 7 oz.
• Both Raw Ripe Red Tomatoes 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 15.6 times more Energy, 18.6 times more Carbohydrate, 15 times more Fructose, 5 times more Fiber and 5.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Fresh Chinese Jujube have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.