Comparing Nutrients in 100 calories Dried Fresh Chinese JujubeVS Baked White Potatoes

Weight per 100 calories

Dried Fresh Chinese Jujube

35.6g

Baked White Potatoes

109g

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 100 calories - Dried Fresh Chinese Jujube or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Dried Fresh Chinese Jujube

93%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Dried Fresh Chinese Jujubevs Baked White Potatoes

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

0.17%0.16g

0.18 gvs0.16 g

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

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Saturated Fat

0.14%0.043g

NA gvs0.043 g

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

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Omega 3

1%0.016g

NA gvs0.016 g

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

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Omega 6

0.31%0.053g

NA gvs0.053 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

17.6%23g

26 gvs23 g

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

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Sugars

2.3%1.66g

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

NA gvs1.66 g

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

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10%7.33g

Fructose

0.54%0.39g

≤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 gvs0.39 g

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

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%6.5g

Glucose

%0.68g

6.5 gvs0.68 g

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

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%3.07g

Sucrose

%0.43g

3.07 gvs0.43 g

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

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5.6%2.14g

Fiber

6%2.3g

2.14 gvs2.3 g

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

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3%1.68g

Protein

4.08%2.3g

1.68 gvs2.3 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

0.12%1.1μg

RAE, retinol activity equivalents

NA μgvs1.1 μg

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

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1.4%0.017mg

Vitamin B1

4.35%0.052mg

Thiamine

0.017 mgvs0.052 mg

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

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1.45%0.019mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.019 mgvs0.047 mg

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

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Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.66 mg

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

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Vitamin B5

8.33%0.42mg

Pantothenic acid

NA mgvs0.42 mg

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

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Vitamin B6

17.6%0.23mg

Pyridoxine

NA mgvs0.23 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

10.3%41.3μg

Folates and Folic Acid

NA μgvs41.3 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

15.2%13.7mg

Ascorbic acid

77.4 mgvs13.7 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

0.29%0.043mg

Tocopherols and Tocotrienols

NA mgvs0.043 mg

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

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Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

NA μgvs2.93 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

2.24%22.4mg

Calcium

1.1%11mg

22.4 mgvs11 mg

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

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9.2%0.083mg

Copper

15.3%0.14mg

0.083 mgvs0.14 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

8.7%0.7mg

1.8 mgvs0.7 mg

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

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Magnesium

7%29.3mg

NA mgvs29.3 mg

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

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481%11mg

Manganese

8.93%0.21mg

11 mgvs0.21 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

11.6%81.5mg

24 mgvs81.5 mg

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

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2.27%77.2mg

Potassium

17.4%591mg

77.2 mgvs591 mg

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

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0%0μg

Selenium

0.99%0.54μg

0 μgvs0.54 μg

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

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0.12%1.78mg

Sodium

0.51%7.6mg

1.78 mgvs7.6 mg

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

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1.26%0.14mg

Zinc

3.46%0.38mg

0.14 mgvs0.38 mg

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

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0.19%7.2g

Water

2.2%82g

7.2 gvs82 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 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Dried Fresh Chinese Jujube as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 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 100 calories Dried Fresh Chinese JujubeVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Dried Fresh Chinese Jujube or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: