Comparing Nutrients in 1 kilogram Quinces VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Cauliflower	26%	8%	66%

Macro Nutrients

	Quinces	Cauliflower	Recommended Dietary Allowance
Energy	19.7% 570kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	NA	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	52.6% 20g	38g per day for Men 19-50 years
Protein	7.14% 4g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Quinces	Cauliflower	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	142% 1.84mg	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	143% 570μg	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	536% 482mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Cauliflower	Recommended Dietary Allowance
Calcium	11% 110mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	67.4% 1.55mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	58% 1970mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	22.6% 838g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Quinces vs Cauliflower:

• 1 kg of Raw Cauliflower contains 2.5 times more Vitamin B1, 2 times more Vitamin B2, 2.5 times more Vitamin B3, 8.2 times more Vitamin B5, 4.6 times more Vitamin B6, 19 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Quinces.
• 1 kilogram of Quinces have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Quinces as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Quinces vs Cauliflower:

• 1 kilogram of Quinces has 3.3 times more Copper and 1.7 times more Iron than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2 times more Calcium, 1.9 times more Magnesium, 2.6 times more Phosphorus, 1.5 times more Potassium, 7.5 times more Sodium and 6.8 times more Zinc than Raw Quinces.
• Both Quinces and Cauliflower contain similar levels of Water per one kilogram.
• 1 kilogram of Quinces lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Quinces as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Quinces has 3.1 times more Carbohydrate than Cauliflower.
• While 1 kg of Raw Cauliflower contains 4.8 times more Protein than Raw Quinces.
• Both Quinces and Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Quinces provide inadequate amounts of Protein
• Both Raw Quinces as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.