Comparing Nutrients in 500 calories Dried Fresh Chinese JujubeVS Baked White Potatoes

Weight per 500 calories

Dried Fresh Chinese Jujube

178g

Baked White Potatoes

544g

Dried Fresh Chinese Jujube has 3.1 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Dried Fresh Chinese Jujube or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Dried Fresh Chinese Jujube

93%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Dried Fresh Chinese Jujubevs Baked White Potatoes

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

0.84%0.82g

0.89 gvs0.82 g

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

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Saturated Fat

0.68%0.22g

NA gvs0.22 g

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

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Omega 3

5.1%0.082g

NA gvs0.082 g

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

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Omega 6

1.57%0.27g

NA gvs0.27 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

88%115g

129 gvs115 g

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

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Sugars

11.5%8.3g

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

NA gvs8.3 g

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

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50.6%36.7g

Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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%32.6g

Glucose

%3.42g

32.6 gvs3.42 g

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

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%15.4g

Sucrose

%2.17g

15.4 gvs2.17 g

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

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28%10.7g

Fiber

30%11.4g

10.7 gvs11.4 g

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

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15%8.4g

Protein

20.4%11.4g

8.4 gvs11.4 g

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

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Vitamins

Dried Fresh Chinese Jujubevs Baked White Potatoes

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

NA μgvs5.43 μg

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

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6.97%0.084mg

Vitamin B1

21.7%0.26mg

Thiamine

0.084 mgvs0.26 mg

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

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7.25%0.094mg

Vitamin B2

18%0.23mg

Riboflavin

0.094 mgvs0.23 mg

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

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Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

NA mgvs8.3 mg

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

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Vitamin B5

41.6%2.1mg

Pantothenic acid

NA mgvs2.1 mg

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

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Vitamin B6

88.2%1.15mg

Pyridoxine

NA mgvs1.15 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

51.6%207μg

Folates and Folic Acid

NA μgvs207 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

76%68.5mg

Ascorbic acid

387 mgvs68.5 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

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

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Minerals

Dried Fresh Chinese Jujubevs Baked White Potatoes

11.2%112mg

Calcium

5.43%54.3mg

112 mgvs54.3 mg

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

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46%0.41mg

Copper

76.7%0.69mg

0.41 mgvs0.69 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

43.5%3.48mg

9.06 mgvs3.48 mg

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

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Magnesium

35%147mg

NA mgvs147 mg

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

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2403%55.3mg

Manganese

44.7%1.03mg

55.3 mgvs1.03 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

58.2%408mg

121 mgvs408 mg

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

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11.4%386mg

Potassium

87%2957mg

386 mgvs2957 mg

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

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0%0μg

Selenium

4.94%2.7μg

0 μgvs2.7 μg

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

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0.59%8.9mg

Sodium

2.54%38mg

8.9 mgvs38 mg

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

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6.3%0.69mg

Zinc

17.3%1.9mg

0.69 mgvs1.9 mg

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

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0.97%36g

Water

11%410g

36 gvs410 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 Baked White Potatoes:

Dried Fresh Chinese Jujube has 5.7 times more Vitamin C than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.1 times more Vitamin B1 and 2.5 times more Vitamin B2 than Dried Fresh Chinese Jujube.
Both Dried Fresh Chinese Jujube as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Dried Fresh Chinese Jujube vs Baked White Potatoes:

Dried Fresh Chinese Jujube has 2.1 times more Calcium, 2.6 times more Iron and 53.8 times more Manganese than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Copper, 3.4 times more Phosphorus, 7.7 times more Potassium, 2.7 times more Zinc and 11.4 times more Water than Dried Fresh Chinese Jujube.
Both Dried Fresh Chinese Jujube as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Fresh Chinese Jujube has 18.7 times more Fructose than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Protein than Dried Fresh Chinese Jujube.
Both Dried Fresh Chinese Jujube and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Dried Fresh Chinese Jujube as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried Fresh Chinese JujubeVS Green KiwifruitBaked White PotatoesVS Green KiwifruitDried Fresh Chinese JujubeVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Dried Fresh Chinese JujubeVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Fresh Chinese Jujube or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: