Comparing Nutrients in 500 calories Dried Fresh Chinese JujubeVS Green Kiwifruit

Weight per 500 calories

Dried Fresh Chinese Jujube

178g

Green Kiwifruit

820g

Dried Fresh Chinese Jujube has 4.6 times more energy per 100g than Green Kiwifruit. It has high energy density when compared to other foods. Raw Green Kiwifruit having low energy density.

Which food has more nutrients per 500 calories - Dried Fresh Chinese Jujube or Green Kiwifruit?

Macros Ratio

Protein Fat Carbs

Dried Fresh Chinese Jujube

93%

Green Kiwifruit

86%

500 kcal ▼

Macro Nutrients

Dried Fresh Chinese Jujubevs Green Kiwifruit

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.92%0.89g

Fat

4.4%4.26g

0.89 gvs4.26 g

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

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Saturated Fat

0.74%0.24g

NA gvs0.24 g

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

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Omega 3

21.5%0.34g

NA gvs0.34 g

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

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Omega 6

12%2g

NA gvs2 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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99%129g

Carbohydrate

92%120g

129 gvs120 g

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

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Sugars

102%73.7g

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

NA gvs73.7 g

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

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50.6%36.7g

Fructose

49%35.7g

≤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]

36.7 gvs35.7 g

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

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%32.6g

Glucose

%33.7g

32.6 gvs33.7 g

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

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%15.4g

Sucrose

%1.23g

15.4 gvs1.23 g

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

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28%10.7g

Fiber

64.7%24.6g

10.7 gvs24.6 g

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

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15%8.4g

Protein

16.7%9.34g

8.4 gvs9.34 g

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

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Vitamins

Dried Fresh Chinese Jujubevs Green Kiwifruit

Vitamin A

3.64%32.8μg

RAE, retinol activity equivalents

NA μgvs32.8 μg

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

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6.97%0.084mg

Vitamin B1

18.4%0.22mg

Thiamine

0.084 mgvs0.22 mg

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

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7.25%0.094mg

Vitamin B2

15.8%0.2mg

Riboflavin

0.094 mgvs0.2 mg

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

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Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

NA mgvs2.8 mg

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

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Vitamin B5

30%1.5mg

Pantothenic acid

NA mgvs1.5 mg

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

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Vitamin B6

39.7%0.52mg

Pyridoxine

NA mgvs0.52 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

51.2%205μg

Folates and Folic Acid

NA μgvs205 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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430%387mg

Vitamin C

844%760mg

Ascorbic acid

387 mgvs760 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

79.8%12mg

Tocopherols and Tocotrienols

NA mgvs12 mg

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

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Vitamin K

275%330μg

Phytomenadione or phylloquinone

NA μgvs330 μg

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

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Minerals

Dried Fresh Chinese Jujubevs Green Kiwifruit

11.2%112mg

Calcium

28%279mg

112 mgvs279 mg

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

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46%0.41mg

Copper

118%1.07mg

0.41 mgvs1.07 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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113%9.06mg

Iron

31.8%2.54mg

9.06 mgvs2.54 mg

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

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Magnesium

33%139mg

NA mgvs139 mg

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

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2403%55.3mg

Manganese

35%0.8mg

55.3 mgvs0.8 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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17.3%121mg

Phosphorus

40%279mg

121 mgvs279 mg

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

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11.4%386mg

Potassium

75.2%2557mg

386 mgvs2557 mg

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

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0%0μg

Selenium

3%1.64μg

0 μgvs1.64 μg

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

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0.59%8.9mg

Sodium

1.64%24.6mg

8.9 mgvs24.6 mg

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

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6.3%0.69mg

Zinc

10.4%1.15mg

0.69 mgvs1.15 mg

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

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0.97%36g

Water

18.4%681g

36 gvs681 g

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

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Lets compare vitamin content per 500 calories of Dried Fresh Chinese Jujube vs Green Kiwifruit:

Raw Green Kiwifruit contains 2.6 times more Vitamin B1, 2.2 times more Vitamin B2 and 2 times more Vitamin C than Dried Fresh Chinese Jujube.
Both Dried Fresh Chinese Jujube as well as Raw Green Kiwifruit have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Dried Fresh Chinese Jujube vs Green Kiwifruit:

Dried Fresh Chinese Jujube has 3.6 times more Iron and 68.8 times more Manganese than Raw Green Kiwifruit.
While Raw Green Kiwifruit contains 2.5 times more Calcium, 2.6 times more Copper, 2.3 times more Phosphorus, 6.6 times more Potassium, 1.7 times more Zinc and 19 times more Water than Dried Fresh Chinese Jujube.
Both Dried Fresh Chinese Jujube as well as Raw Green Kiwifruit have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Green Kiwifruit contains 2.3 times more Fiber than Dried Fresh Chinese Jujube.
Both Dried Fresh Chinese Jujube and Raw Green Kiwifruit have similar amounts of Energy, Carbohydrate, Fructose and Protein per 500 kcal.
Both Dried Fresh Chinese Jujube as well as Raw Green Kiwifruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried Fresh Chinese JujubeVS KumquatsGreen KiwifruitVS Kumquats

Compare Foods

Comparing Nutrients in 500 calories Dried Fresh Chinese JujubeVS Green Kiwifruit

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Fresh Chinese Jujube or Green Kiwifruit?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: