Comparing Nutrients in 5 ounces Quinces VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Quinces	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	7.1% 2.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	1% 0.57g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Quinces	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	19% 0.25mg	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	1.06% 4.25μg	33.3% 133μg	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	23.6% 21.3mg	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	5.67% 0.051mg	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	12.4% 0.99mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	NA	15.8% 0.36mg	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	3.44% 24mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Quinces versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Quinces vs Frozen Broccoli Spears:

• 5 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 3.6 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 3 times more Vitamin B5, 4.4 times more Vitamin B6, 31.3 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Quinces.
• 5 ounces of Quinces have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Quinces as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Quinces vs Frozen Broccoli Spears:

• 5 ounces of Quinces have 3.6 times more Copper than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 3.7 times more Calcium, 2 times more Magnesium, 3.5 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 8.5 times more Zinc than Raw Quinces.
• Both Quinces and Frozen Broccoli Spears contain similar levels of Iron and Water per five ounces.
• 5 ounces of Quinces lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Quinces have 2.9 times more Carbohydrate than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Omega 3, 1.6 times more Fiber and 7.7 times more Protein than Raw Quinces.
• 5 ounces of Quinces provide inadequate amounts of Omega 3 and Protein
• Both Raw Quinces as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in five ounces.