Comparing Nutrients in 300 calories Quinces VS Golden Raisins

Weight per 300 calories

• Quinces: 526g
• Golden Raisins: 100g

Golden Seedless Raisins have 5.3 times more energy per unit of mass than Raw Quinces, which is high in comparison to other foods. Quinces having low energy density.

Which food has more nutrients per 300 calories - Quinces or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.053g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	61.3% 79.8g	130g per day for Men 19-50 years
Sugars	NA	90% 65.5g	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	47.7% 34.6g	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	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	8.66% 3.3g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Quinces	Golden Raisins	Recommended Dietary Allowance
Vitamin A	1.17% 10.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.77% 0.11mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.58% 1.05mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	24.8% 0.32mg	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	3.95% 15.8μg	0.75% 3μg	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	87.7% 79mg	3.54% 3.2mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Golden Raisins	Recommended Dietary Allowance
Calcium	5.8% 58mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	25.2% 0.23mg	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	46% 3.7mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	8.3% 35mg	420mg per day for Men 19-50 years
Manganese	NA	9.8% 0.23mg	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	12.8% 89.5mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	30.5% 1037mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	12% 441g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Quinces vs Golden Raisins:

• Raw Quinces have 13.2 times more Vitamin B1, 5.3 times more Vitamin B9 and 24.8 times more Vitamin C than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 1.5 times more Vitamin B6 than Raw Quinces.
• Both Raw Quinces and Golden Seedless Raisins have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Raw Quinces as well as Golden Seedless Raisins have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Quinces vs Golden Raisins:

• Raw Quinces have 3 times more Copper, 3.8 times more Iron, 1.2 times more Magnesium, 1.4 times more Potassium, 4.5 times more Selenium and 29.7 times more Water than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 1.8 times more Zinc than Raw Quinces.
• Both Raw Quinces and Golden Seedless Raisins have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Quinces have 3 times more Fiber than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 1.6 times more Protein than Raw Quinces.
• Both Raw Quinces and Golden Seedless Raisins have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Quinces as well as Golden Seedless Raisins have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.