Comparing Nutrients in 500 calories Brazilnuts VS Quinces

Weight per 500 calories

• Brazilnuts: 76g
• Quinces: 877g

Brazilnuts have 11.6 times more energy per 100g than Quinces. It has very high energy density when compared to other foods. Raw Quinces having low energy density.

Discover which food has more nutrients per 500 calories - Brazilnuts or Quinces?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Quinces	3%	1%	96%

Macro Nutrients

	Brazilnuts	Quinces	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	103% 134g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	44% 16.7g	38g per day for Men 19-50 years
Protein	19.4% 11g	6.27% 3.5g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Quinces	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.95% 17.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	14.6% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	27% 0.35mg	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	4.17% 16.7μg	6.58% 26.3μg	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	0.59% 0.53mg	146% 132mg	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	28.6% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Quinces	Recommended Dietary Allowance
Calcium	12% 121mg	9.65% 96mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	127% 1.14mg	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	23% 1.84mg	76.8% 6.14mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	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	78.6% 550mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	51% 1728mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	2.34% 35mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	20% 735g	3700g per day for Men 19-50 years

Brazilnuts VS Quinces Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Quinces?

Lets compare vitamin content per 500 calories of Brazilnuts vs Quinces:

• 500 calories of Brazilnuts have 2.7 times more Vitamin B1 than Quinces.
• While 500 kcal of Raw Quinces contain 9.9 times more Vitamin B2, 7.8 times more Vitamin B3, 5.1 times more Vitamin B5, 4.6 times more Vitamin B6 and 247.7 times more Vitamin C than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Dried Brazilnuts as well as Raw Quinces have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Quinces:

• 500 calories of Brazilnuts have 1.3 times more Calcium, 4.1 times more Magnesium, 3.7 times more Phosphorus, 276.4 times more Selenium and 8.8 times more Zinc than Quinces.
• While 500 kcal of Raw Quinces contain 3.3 times more Iron, 3.5 times more Potassium and 283.3 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Quinces contain similar levels of Copper per 500 calories.
• 500 calories of Quinces lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 58 times more Fat, 139.6 times more Saturated Fat, 43 times more Omega 6 and 3.1 times more Protein than Quinces.
• While 500 kcal of Raw Quinces contain 15.1 times more Carbohydrate and 2.9 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Quinces offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 500 calories of Quinces provide inadequate amounts of Omega 6 and Protein
• Both Dried Brazilnuts as well as Raw Quinces provide inadequate amounts of Omega 3 in 500 calories.