Comparing Nutrients in 1 kilogram Quinces VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Quinces	Dark Raisins	Recommended Dietary Allowance
Energy	19.7% 570kcal	103% 2990kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	610% 793g	130g per day for Men 19-50 years
Sugars	NA	899% 652g	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	479% 347g	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	% 305g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	118% 45g	38g per day for Men 19-50 years
Protein	7.14% 4g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Quinces	Dark Raisins	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	134% 1.74mg	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	12.5% 50μg	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	25.6% 23mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Dark Raisins	Recommended Dietary Allowance
Calcium	11% 110mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	302% 2.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	58.5% 2339μg	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	224% 18mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	NA	122% 2.8mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	58% 1970mg	219% 7440mg	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	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	22.6% 838g	4.18% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Quinces vs Dark Raisins:

• Raw Quinces have 6.5 times more Vitamin C than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 5.3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B3, 4.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Quinces.
• Both Raw Quinces as well as Dark Seedless Raisins have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Quinces vs Dark Raisins:

• Raw Quinces have 5.4 times more Water than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 5.6 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 4.5 times more Magnesium, 5.8 times more Phosphorus, 3.8 times more Potassium, 6.5 times more Sodium and 9 times more Zinc than Raw Quinces.
• Both Raw Quinces and Dark Seedless Raisins have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Seedless Raisins contain 5.2 times more Energy, 5.2 times more Carbohydrate, 2.4 times more Fiber and 8.3 times more Protein than Raw Quinces.
• Both Raw Quinces as well as Dark Seedless Raisins have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.