Comparing Nutrients in 1 kilogram Valencia Oranges VS Quinces

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Quinces	3%	1%	96%

Macro Nutrients

	Valencia Oranges	Quinces	Recommended Dietary Allowance
Energy	17% 490kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	118% 153g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	50% 19g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Quinces	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	30.8% 0.4mg	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	98% 390μg	7.5% 30μg	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	539% 485mg	167% 150mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Quinces	Recommended Dietary Allowance
Calcium	40% 400mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	144% 1.3mg	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	11.3% 0.9mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	NA	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	24.3% 170mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	58% 1970mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	23.3% 863g	22.6% 838g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Quinces per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Quinces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Quinces:

• 1 kilogram of Valencia Oranges has 4.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6, 13 times more Vitamin B9 and 3.2 times more Vitamin C than Quinces.
• 1 kilogram of Quinces have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Raw Valencia Oranges as well as Raw Quinces have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Quinces:

• 1 kilogram of Valencia Oranges has 3.6 times more Calcium and 1.3 times more Magnesium than Quinces.
• While 1 kg of Raw Quinces contains 3.5 times more Copper and 7.8 times more Iron than Raw Valencia Oranges.
• Both Valencia Oranges and Quinces contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron
• 1 kilogram of Quinces lack sufficient amounts of Calcium and Magnesium
• Both Raw Valencia Oranges as well as Raw Quinces lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.3 times more Fiber than Quinces.
• While 1 kg of Raw Quinces contains 1.3 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Quinces provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.