Comparing Nutrients in 1 kilogram Golden Raisins VS Quinces

Macros Ratio

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

Macro Nutrients

	Golden Raisins	Quinces	Recommended Dietary Allowance
Energy	104% 3010kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 800g	118% 153g	130g per day for Men 19-50 years
Sugars	906% 657g	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	479% 347g	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	% 310g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87% 33g	50% 19g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Quinces	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	30.8% 0.4mg	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	35.6% 32mg	167% 150mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Quinces	Recommended Dietary Allowance
Calcium	64% 640mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	144% 1.3mg	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	123% 9.8mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	NA	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	144% 1010mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	219% 7460mg	58% 1970mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	4.03% 149g	22.6% 838g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 1 kilogram for Golden Raisins vs Quinces:

• Golden Seedless Raisins have 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.
• While Raw Quinces contain 5.6 times more Water than Golden Seedless Raisins.
• Both Golden Seedless Raisins and Raw Quinces have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Golden Seedless Raisins have 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 Golden Seedless Raisins as well as Raw Quinces have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.