Comparing Nutrients in 5 ounces Quinces VS 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	2.8% 80.8kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.32% 0.054g	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	87.3% 113g	130g per day for Men 19-50 years
Sugars	NA	128% 93g	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	68% 49g	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	% 44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1% 0.57g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Quinces	Golden Raisins	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	35.2% 0.46mg	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	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	23.6% 21.3mg	5.04% 4.54mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Golden Raisins	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	36% 0.32mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	31% 1057mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.57% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Quinces vs Golden Raisins:

• Raw Quinces have 2.5 times more Vitamin B1 and 4.7 times more Vitamin C than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 6.4 times more Vitamin B2, 5.7 times more Vitamin B3 and 8.1 times more Vitamin B6 than Raw Quinces.
• Both Raw Quinces as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Quinces vs Golden Raisins:

• Raw Quinces have 5.6 times more Water than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 5.8 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 4.4 times more Magnesium, 5.9 times more Phosphorus, 3.8 times more Potassium, 6 times more Sodium and 9.3 times more Zinc than Raw Quinces.
• Both Raw Quinces and Golden Seedless Raisins have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Golden Seedless Raisins contain 5.3 times more Energy, more Omega 3, 5.2 times more Carbohydrate, 1.7 times more Fiber and 8.2 times more Protein than Raw Quinces.
• Both Raw Quinces as well as Golden Seedless Raisins have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.