Comparing Nutrients in 1 pound 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	8.9% 259kcal	47% 1365kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1% 0.17g	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	279% 363g	130g per day for Men 19-50 years
Sugars	NA	411% 298g	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	217% 157g	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	% 141g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Quinces	Golden Raisins	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	3.02% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.35% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	113% 1.47mg	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	3.4% 13.6μg	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	16% 14.5mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Golden Raisins	Recommended Dietary Allowance
Calcium	5% 50mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	115% 1.03mg	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	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	NA	44.6% 1.03mg	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	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	100% 3384mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	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	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	10.3% 380g	1.83% 67.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.