Comparing Nutrients in 5 ounces Plums, dried (prunes), stewed, with added sugar VS Quinces

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%
Quinces	3%	1%	96%

Macro Nutrients

	Plums, dried (prunes), stewed, with added sugar	Quinces	Recommended Dietary Allowance
Energy	6.06% 176kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	14% 5.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, with added sugar	Quinces	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.98% 0.96mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.83% 0.14mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	4.36% 0.057mg	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	0% 0μg	1.06% 4.25μg	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	4.25% 3.83mg	23.6% 21.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, with added sugar	Quinces	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	20.5% 0.18mg	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	18.4% 1.47mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	5.67% 0.13mg	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	6.7% 46.8mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	2.5% 92g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, with added sugar VS Quinces per 5 oz

Compare the macro and micronutrient content in 5 oz of Plums, dried (prunes), stewed, with added sugar versus 5 oz of Quinces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plums, dried (prunes), stewed, with added sugar vs Quinces:

• 5 ounces of Plums, dried (prunes), stewed, with added sugar have 3.1 times more Vitamin B2, 3.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 5.1 times more Vitamin B6 than Quinces.
• While 5 oz of Raw Quinces contain 5.6 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
• 5 ounces of Quinces have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Quinces have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Plums, dried (prunes), stewed, with added sugar vs Quinces:

• 5 ounces of Plums, dried (prunes), stewed, with added sugar have 1.9 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus, 1.6 times more Potassium and 5.5 times more Zinc than Quinces.
• While 5 oz of Raw Quinces contain 1.3 times more Water than Plums, dried (prunes), stewed, with added sugar.
• 5 ounces of Quinces lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Quinces lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plums, dried (prunes), stewed, with added sugar have 2.2 times more Energy, 2.1 times more Carbohydrate and 2 times more Fiber than Quinces.
• 5 ounces of Quinces provide inadequate amounts of Energy
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Quinces provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.