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

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Fresh Chinese Jujube	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.7% 281kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	NA	22% 7.07g	32g per day for Men 19-50 years
Omega 3	NA	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	NA	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	% 8.63g	% 2.37g	g per day for Men 19-50 years
Fiber	15.8% 6g	28% 10.6g	38g per day for Men 19-50 years
Protein	8.43% 4.7g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Oil Roasted Sunflower Seeds	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.3% 63mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	200% 1.8mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	NA	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	1351% 31mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.55% 20g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Dried Fresh Chinese Jujube has 197.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.8 times more Vitamin B1 and 5.3 times more Vitamin B2 than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 100 g.

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

• Dried Fresh Chinese Jujube has 14.9 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Calcium, 7.7 times more Copper, 16.8 times more Phosphorus, 2.2 times more Potassium, more Selenium and 13.4 times more Zinc than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Fresh Chinese Jujube has 3.2 times more Carbohydrate and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 102.6 times more Fat, 1.8 times more Fiber and 4.3 times more Protein than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.