Comparing Nutrients in 1 kilogram Stewed Prunes VS Quinces

Macros Ratio

	Protein	Fat	Carbs
Stewed Prunes	4%	2%	94%
Quinces	3%	1%	96%

Macro Nutrients

	Stewed Prunes	Quinces	Recommended Dietary Allowance
Energy	39% 1130kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	228% 297g	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	NA	50% 19g	38g per day for Men 19-50 years
Protein	22% 12.3g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Stewed Prunes	Quinces	Recommended Dietary Allowance
Vitamin A	29% 260μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.6% 9.85mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.08mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	0% 0mg	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

	Stewed Prunes	Quinces	Recommended Dietary Allowance
Calcium	24% 240mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	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	146% 11.7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	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	53% 370mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	104% 3530mg	58% 1970mg	3400mg per day for Men 19-50 years
Selenium	NA	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	22.7% 2.5mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	18.4% 680g	22.6% 838g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Prunes VS Quinces per 1 kg

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

Lets compare vitamin content per 1 kilogram of Stewed Prunes vs Quinces:

• 1 kilogram of Stewed Prunes has 13 times more Vitamin A, 2.3 times more Vitamin B1, 4.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.8 times more Vitamin B6 than Quinces.
• While 1 kg of Raw Quinces contains more Vitamin C than Stewed dehydrated Prunes.
• Both Stewed Prunes and Quinces provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Stewed Prunes have insufficient amounts of Vitamin C
• 1 kilogram of Quinces have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B5
• Both Stewed dehydrated Prunes as well as Raw Quinces have insufficient amounts of Vitamin B9 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Stewed Prunes vs Quinces:

• 1 kilogram of Stewed Prunes has 2.2 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium and 6.3 times more Zinc than Quinces.
• 1 kilogram of Quinces lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Prunes has 2 times more Energy, 1.9 times more Carbohydrate and 3.1 times more Protein than Quinces.
• 1 kilogram of Quinces provide inadequate amounts of Energy and Protein
• Both Stewed dehydrated Prunes as well as Raw Quinces provide inadequate amounts of Omega 6 in one kilogram.