Comparing Nutrients in 1 kilogram Quinces VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Quinces	Brussels Sprouts	Recommended Dietary Allowance
Energy	19.7% 570kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	0% 0g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	69% 89.5g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	13% 9.3g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 4.6g	g per day for Men 19-50 years
Fiber	50% 19g	100% 38g	38g per day for Men 19-50 years
Protein	7.14% 4g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Quinces	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Brussels Sprouts	Recommended Dietary Allowance
Calcium	11% 110mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	77.8% 0.7mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	NA	147% 3.37mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	58% 1970mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	22.6% 838g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Brussels Sprouts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Quinces vs Brussels Sprouts:

• 1 kg of Raw Brussels Sprouts contains 19 times more Vitamin A, 7 times more Vitamin B1, 3 times more Vitamin B2, 3.7 times more Vitamin B3, 3.8 times more Vitamin B5, 5.5 times more Vitamin B6, 20.3 times more Vitamin B9 and 5.7 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 Brussels Sprouts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Quinces vs Brussels Sprouts:

• 1 kilogram of Quinces has 1.9 times more Copper than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 3.8 times more Calcium, 2 times more Iron, 2.9 times more Magnesium, 4.1 times more Phosphorus, 2 times more Potassium, 2.7 times more Selenium and 10.5 times more Zinc than Raw Quinces.
• Both Quinces and Brussels Sprouts contain similar levels of 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 1.7 times more Carbohydrate than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains more Omega 3, 2 times more Fiber and 8.5 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 Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one kilogram.