Comparing Nutrients in 1 kilogram Quinces VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Quinces	Broccoli Raab	Recommended Dietary Allowance
Energy	19.7% 570kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0% 0g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	50% 19g	71% 27g	38g per day for Men 19-50 years
Protein	7.14% 4g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Quinces	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Broccoli Raab	Recommended Dietary Allowance
Calcium	11% 110mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	58% 1970mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	22.6% 838g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Broccoli Raab per 1 kg

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

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

• 1 kg of Raw Broccoli Raab contains 65.5 times more Vitamin A, 8.1 times more Vitamin B1, 4.3 times more Vitamin B2, 6.1 times more Vitamin B3, 4 times more Vitamin B5, 4.3 times more Vitamin B6, 27.7 times more Vitamin B9 and 1.3 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Quinces vs Broccoli Raab:

• 1 kilogram of Quinces has 3.1 times more Copper than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 9.8 times more Calcium, 3.1 times more Iron, 2.8 times more Magnesium, 4.3 times more Phosphorus, 8.3 times more Sodium and 19.3 times more Zinc than Raw Quinces.
• Both Quinces and Broccoli Raab contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Quinces lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Quinces as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Quinces has 5.4 times more Carbohydrate than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Omega 3, 1.4 times more Fiber and 7.9 times more Protein than Raw Quinces.
• 1 kilogram of Quinces provide inadequate amounts of Omega 3 and Protein
• Both Raw Quinces as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.