Comparing Nutrients in 100 grams Jujube VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Jujube	5%	2%	93%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Jujube	Frozen Carrots	Recommended Dietary Allowance
Energy	2.72% 79kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	NA	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.2g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	NA	6.57% 4.76g	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	NA	0.43% 0.31g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.05g	g per day for Men 19-50 years
Fiber	NA	8.7% 3.3g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Jujube	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	7.3% 0.095mg	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	2.5% 10μg	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	76.7% 69mg	2.78% 2.5mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jujube	Frozen Carrots	Recommended Dietary Allowance
Calcium	2.1% 21mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	8.22% 0.074mg	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	6% 0.48mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	7.43% 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	3.3% 23mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Jujube vs Frozen Carrots:

• Raw Jujube has 1.9 times more Vitamin B3 and 27.6 times more Vitamin C than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 355 times more Vitamin A and 2.2 times more Vitamin B1 than Raw Jujube.
• Both Raw Jujube and Frozen Carrots, Unprepared have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
• Both Raw Jujube as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Jujube vs Frozen Carrots:

• Frozen Carrots, Unprepared contain 1.7 times more Calcium, 2 times more Manganese, 1.4 times more Phosphorus, 22.7 times more Sodium and 6.6 times more Zinc than Raw Jujube.
• Both Raw Jujube and Frozen Carrots, Unprepared have similar amounts of Copper, Iron, Magnesium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Jujube has 2.2 times more Energy, 2.6 times more Carbohydrate and 1.5 times more Protein than Frozen Carrots, Unprepared.
• Both Raw Jujube as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.