Comparing Nutrients in 1 kilogram Quinces VS Seeded Raisins

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Seeded Raisins	3%	1%	96%

Macro Nutrients

	Quinces	Seeded Raisins	Recommended Dietary Allowance
Energy	19.7% 570kcal	102% 2960kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	0% 0g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	604% 785g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	50% 19g	179% 68g	38g per day for Men 19-50 years
Protein	7.14% 4g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Quinces	Seeded 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	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	69.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	145% 1.88mg	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	60% 54mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Seeded Raisins	Recommended Dietary Allowance
Calcium	11% 110mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	336% 3.02mg	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	324% 26mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	116% 2.67mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	58% 1970mg	243% 8250mg	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	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	22.6% 838g	4.48% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Seeded Raisins per 1 kg

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

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

• 1 kilogram of Quinces has 2.8 times more Vitamin C than Seeded Raisins.
• While 1 kg of Seeded Raisins contains 5.6 times more Vitamin B1, 6.1 times more Vitamin B2, 5.6 times more Vitamin B3 and 4.7 times more Vitamin B6 than Raw Quinces.
• 1 kilogram of Quinces have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Quinces as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Quinces vs Seeded Raisins:

• 1 kilogram of Quinces has 5.1 times more Water than Seeded Raisins.
• While 1 kg of Seeded Raisins contains 2.5 times more Calcium, 2.3 times more Copper, 3.7 times more Iron, 3.8 times more Magnesium, 4.4 times more Phosphorus and 4.2 times more Potassium than Raw Quinces.
• 1 kilogram of Quinces lack sufficient amounts of Calcium and Magnesium
• Both Raw Quinces as well as Seeded Raisins lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Seeded Raisins contains 5.2 times more Energy, more Omega 3, 5.1 times more Carbohydrate, 3.6 times more Fiber and 6.3 times more Protein than Raw Quinces.
• 1 kilogram of Quinces provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Quinces as well as Seeded Raisins provide inadequate amounts of Omega 6 in one kilogram.