Comparing Nutrients in 5 ounces Quinces VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Quinces	Boiled Cauliflower	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.42% 0.071g	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	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	NA	4.07% 2.95g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	1% 0.57g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Quinces	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	14.4% 0.72mg	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	15.6% 62.4μg	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	69.8% 62.8mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	2.83% 0.026mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	8.14% 0.19mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Boiled Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Quinces vs Boiled Cauliflower:

• 5 oz of Boiled and Drained Cauliflower contain 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 6.3 times more Vitamin B5, 4.3 times more Vitamin B6, 14.7 times more Vitamin B9 and 3 times more Vitamin C than Raw Quinces.
• 5 ounces of Quinces have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Quinces as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Quinces vs Boiled Cauliflower:

• 5 ounces of Quinces have 7.2 times more Copper, 2.2 times more Iron and 1.4 times more Potassium than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.9 times more Phosphorus than Raw Quinces.
• Both Quinces and Boiled Cauliflower contain similar levels of Water per five ounces.
• 5 ounces of Quinces lack sufficient amounts of Magnesium
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper
• Both Raw Quinces as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Quinces have 3.7 times more Carbohydrate than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain more Omega 3 and 4.6 times more Protein than Raw Quinces.
• Both Quinces and Boiled Cauliflower offer comparable quantities of Fiber per five ounces.
• 5 ounces of Quinces provide inadequate amounts of Omega 3 and Protein
• Both Raw Quinces as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.