Comparing Nutrients in 100 calories Dried Fresh Chinese JujubeVS Frozen Chopped Broccoli

Weight per 100 calories

Dried Fresh Chinese Jujube

35.6g

Frozen Chopped Broccoli

385g

Dried Fresh Chinese Jujube has 10.8 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Dried Fresh Chinese Jujube or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Dried Fresh Chinese Jujube

93%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Dried Fresh Chinese Jujubevs Frozen Chopped Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.18%0.18g

Fat

1.15%1.1g

0.18 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.53%0.17g

NA gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

25.2%0.4g

NA gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

0.7%0.12g

NA gvs0.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20%26g

Carbohydrate

14%18.4g

26 gvs18.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

7.16%5.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs5.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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10%7.33g

Fructose

4.4%3.2g

≤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]

7.33 gvs3.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.5g

Glucose

%2.9g

6.5 gvs2.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.07g

Sucrose

3.07 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.6%2.14g

Fiber

30.4%11.5g

2.14 gvs11.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3%1.68g

Protein

19.3%11g

1.68 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Fresh Chinese Jujubevs Frozen Chopped Broccoli

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

NA μgvs200 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.4%0.017mg

Vitamin B1

17%0.2mg

Thiamine

0.017 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.45%0.019mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.019 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

21.5%1.07mg

Pantothenic acid

NA mgvs1.07 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

38.5%0.5mg

Pyridoxine

NA mgvs0.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

64.4%258μg

Folates and Folic Acid

NA μgvs258 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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86%77.4mg

Vitamin C

241%217mg

Ascorbic acid

77.4 mgvs217 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

NA mgvs4.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

260%312μg

Phytomenadione or phylloquinone

NA μgvs312 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Fresh Chinese Jujubevs Frozen Chopped Broccoli

2.24%22.4mg

Calcium

21.5%215mg

22.4 mgvs215 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.2%0.083mg

Copper

16.2%0.15mg

0.083 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.6%1.8mg

Iron

39%3.1mg

1.8 mgvs3.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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Magnesium

16.5%69.2mg

NA mgvs69.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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481%11mg

Manganese

49%1.13mg

11 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.46%24mg

Phosphorus

27.5%192mg

24 mgvs192 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.27%77.2mg

Potassium

24%815mg

77.2 mgvs815 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

19.6%10.8μg

0 μgvs10.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.12%1.78mg

Sodium

6.15%92mg

1.78 mgvs92 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.26%0.14mg

Zinc

16.8%1.85mg

0.14 mgvs1.85 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.19%7.2g

Water

9.5%352g

7.2 gvs352 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Dried Fresh Chinese Jujube vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 12.2 times more Vitamin B1, 19.6 times more Vitamin B2 and 2.8 times more Vitamin C than Dried Fresh Chinese Jujube.
Both Dried Fresh Chinese Jujube as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Dried Fresh Chinese Jujube vs Frozen Chopped Broccoli:

Dried Fresh Chinese Jujube has 9.8 times more Manganese than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 9.6 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 7.9 times more Phosphorus, 10.6 times more Potassium, more Selenium, 51.9 times more Sodium, 13.3 times more Zinc and 49 times more Water than Dried Fresh Chinese Jujube.

Comparison of macro-nutrients per 100 calories:

Dried Fresh Chinese Jujube has 1.4 times more Carbohydrate and 2.3 times more Fructose than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 6.3 times more Fat, 5.4 times more Fiber and 6.4 times more Protein than Dried Fresh Chinese Jujube.
Both Dried Fresh Chinese Jujube and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
Both Dried Fresh Chinese Jujube as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dried Fresh Chinese JujubeVS Green KiwifruitFrozen Chopped BroccoliVS Green KiwifruitDried Fresh Chinese JujubeVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Dried Fresh Chinese JujubeVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Dried Fresh Chinese Jujube or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: