Comparing Nutrients in 1 pound Quinces VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Quinces	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	8.9% 259kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.26% 0.082g	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	1.3% 0.22g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	22.7% 8.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Quinces	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.35% 0.37mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	45.4% 0.59mg	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	3.4% 13.6μg	34% 136μg	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	75.6% 68mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	21.7% 0.2mg	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	39.7% 3.18mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	NA	64% 1.47mg	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	11% 77mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	10.3% 380g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Quinces versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Quinces vs Boiled Spears Frozen Broccoli:

• 1 lb of Boiled and Drained Spears Frozen Broccoli contains 25.5 times more Vitamin A, 2.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.3 times more Vitamin B3, 3.4 times more Vitamin B5, 3.3 times more Vitamin B6, 10 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Quinces.
• 1 pound of Quinces have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Quinces as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Quinces vs Boiled Spears Frozen Broccoli:

• 1 pound of Quinces has 3 times more Copper than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 4.6 times more Calcium, 2.5 times more Magnesium, 3.2 times more Phosphorus, 3.2 times more Selenium and 7.5 times more Zinc than Raw Quinces.
• Both Quinces and Boiled Spears Frozen Broccoli contain similar levels of Iron, Potassium and Water per one pound.
• 1 pound of Quinces lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Quinces has 2.9 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Omega 3, 1.6 times more Fiber and 7.8 times more Protein than Raw Quinces.
• 1 pound of Quinces provide inadequate amounts of Omega 3 and Protein
• Both Raw Quinces as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.