Comparing Nutrients in 1 kilogram Plums, dried (prunes), stewed, with added sugar VS Quinces

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%
Quinces	3%	1%	96%

Macro Nutrients

	Plums, dried (prunes), stewed, with added sugar	Quinces	Recommended Dietary Allowance
Energy	42.8% 1240kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	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	253% 329g	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	100% 38g	50% 19g	38g per day for Men 19-50 years
Protein	19.5% 11g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, with added sugar	Quinces	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	0% 0μg	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	30% 27mg	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

	Plums, dried (prunes), stewed, with added sugar	Quinces	Recommended Dietary Allowance
Calcium	21% 210mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	130% 10.4mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	47% 330mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	58% 1970mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	17.6% 651g	22.6% 838g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, with added sugar VS Quinces per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, dried (prunes), stewed, with added sugar versus 1 kg of Quinces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, dried (prunes), stewed, with added sugar vs Quinces:

• 1 kilogram of Plums, dried (prunes), stewed, with added sugar has 3.1 times more Vitamin B2, 3.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 5.1 times more Vitamin B6 than Quinces.
• While 1 kg of Raw Quinces contains 5.6 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
• 1 kilogram of Quinces have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Quinces have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Plums, dried (prunes), stewed, with added sugar vs Quinces:

• 1 kilogram of Plums, dried (prunes), stewed, with added sugar has 1.9 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus, 1.6 times more Potassium and 5.5 times more Zinc than Quinces.
• While 1 kg of Raw Quinces contains 1.3 times more Water than Plums, dried (prunes), stewed, with added sugar.
• 1 kilogram of Quinces lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Quinces lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, dried (prunes), stewed, with added sugar has 2.2 times more Energy, 2.1 times more Carbohydrate and 2 times more Fiber than Quinces.
• 1 kilogram of Quinces provide inadequate amounts of Energy
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Quinces provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.