Comparing Nutrients in 100 grams Dried Fresh Chinese Jujube VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Fresh Chinese Jujube	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	9.7% 281kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	NA	13% 4.2g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.8% 72.5g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	6.28% 4.55g	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	28.4% 20.6g	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	% 18.3g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 8.63g	% 4.38g	g per day for Men 19-50 years
Fiber	15.8% 6g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	8.43% 4.7g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.08% 0.12mg	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	6.75% 27μg	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	242% 218mg	0% 0mg	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	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.3% 63mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	106% 0.96mg	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	63.6% 5.1mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	NA	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	1351% 31mg	107% 2.46mg	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	9.7% 68mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.55% 20g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Fresh Chinese Jujube vs Oil Roasted Almonds:

• Dried Fresh Chinese Jujube has more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2 times more Vitamin B1 and 14.7 times more Vitamin B2 than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Dried Fresh Chinese Jujube vs Oil Roasted Almonds:

• Dried Fresh Chinese Jujube has 1.4 times more Iron and 12.6 times more Manganese than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.6 times more Calcium, 4.1 times more Copper, 6.9 times more Phosphorus, 3.2 times more Potassium, more Selenium and 7.9 times more Zinc than Dried Fresh Chinese Jujube.

Comparison of macro-nutrients per 100 grams:

• Dried Fresh Chinese Jujube has 4.1 times more Carbohydrate and more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.2 times more Energy, 110.3 times more Fat, 1.8 times more Fiber and 4.5 times more Protein than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.