Comparing Nutrients in 1 kilogram Quinces VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Quinces	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	19.7% 570kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	50% 19g	79% 30g	38g per day for Men 19-50 years
Protein	7.14% 4g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Quinces	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	135% 1.75mg	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	7.5% 30μg	235% 940μg	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	167% 150mg	759% 683mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11% 110mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	40% 0.36mg	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	87.5% 7mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	58% 1970mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22.6% 838g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Frozen Broccoli Spears per 1 kg

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

Lets compare vitamin content per 1 kilogram of Quinces vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains 28.5 times more Vitamin A, 3.6 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 3 times more Vitamin B5, 4.4 times more Vitamin B6, 31.3 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Quinces.
• 1 kilogram of Quinces have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Quinces as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Quinces vs Frozen Broccoli Spears:

• 1 kilogram of Quinces has 3.6 times more Copper than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 3.7 times more Calcium, 2 times more Magnesium, 3.5 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 8.5 times more Zinc than Raw Quinces.
• Both Quinces and Frozen Broccoli Spears contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Quinces lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Quinces has 2.9 times more Carbohydrate than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Omega 3, 1.6 times more Fiber and 7.7 times more Protein than Raw Quinces.
• 1 kilogram of Quinces provide inadequate amounts of Omega 3 and Protein
• Both Raw Quinces as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.