Comparing Nutrients in 1 kilogram Quinces VS Golden Raisins

Macros Ratio

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

Macro Nutrients

	Quinces	Golden Raisins	Recommended Dietary Allowance
Energy	19.7% 570kcal	104% 3010kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	616% 800g	130g per day for Men 19-50 years
Sugars	NA	906% 657g	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	% 310g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	87% 33g	38g per day for Men 19-50 years
Protein	7.14% 4g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Quinces	Golden 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	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	71.4% 11.4mg	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	248% 3.23mg	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	7.5% 30μg	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	35.6% 32mg	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	Golden Raisins	Recommended Dietary Allowance
Calcium	11% 110mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	253% 2.28mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	NA	98% 2.26mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	58% 1970mg	219% 7460mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	22.6% 838g	4.03% 149g	3700g per day for Men 19-50 years

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

• Raw Quinces have 2.5 times more Vitamin B1 and 4.7 times more Vitamin C than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 6.4 times more Vitamin B2, 5.7 times more Vitamin B3 and 8.1 times more Vitamin B6 than Raw Quinces.
• Both Raw Quinces as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Quinces vs Golden Raisins:

• Raw Quinces have 5.6 times more Water than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 5.8 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 4.4 times more Magnesium, 5.9 times more Phosphorus, 3.8 times more Potassium, 6 times more Sodium and 9.3 times more Zinc than Raw Quinces.
• Both Raw Quinces and Golden Seedless Raisins have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Golden Seedless Raisins contain 5.3 times more Energy, more Omega 3, 5.2 times more Carbohydrate, 1.7 times more Fiber and 8.2 times more Protein than Raw Quinces.
• Both Raw Quinces as well as Golden Seedless Raisins have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.