Comparing Nutrients in 5 ounces Quinces VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Raspberries	8%	10%	82%

Macro Nutrients

	Quinces	Raspberries	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.084% 0.027g	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	2.08% 0.35g	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	13% 17g	130g per day for Men 19-50 years
Sugars	NA	8.64% 6.27g	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	4.6% 3.33g	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	% 2.64g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	1% 0.57g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Quinces	Raspberries	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.2% 4.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.06% 4.25μg	7.44% 29.8μg	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	41.3% 37mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Raspberries	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	14% 0.13mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	NA	41.3% 0.95mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Raspberries per 5 oz

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

Lets compare vitamin content per 5 ounces of Quinces vs Raspberries:

• 5 oz of Raw Raspberries contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 4.1 times more Vitamin B5, 1.4 times more Vitamin B6, 7 times more Vitamin B9 and 1.7 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 Raw Raspberries have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Quinces vs Raspberries:

• 5 ounces of Quinces have 1.4 times more Copper and 1.3 times more Potassium than Raspberries.
• While 5 oz of Raw Raspberries contain 2.3 times more Calcium, 2.8 times more Magnesium, 1.7 times more Phosphorus and 10.5 times more Zinc than Raw Quinces.
• Both Quinces and Raspberries contain similar levels of Iron and Water per five ounces.
• 5 ounces of Quinces lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Quinces as well as Raw Raspberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Quinces have 1.3 times more Carbohydrate than Raspberries.
• While 5 oz of Raw Raspberries contain more Omega 3, 3.4 times more Fiber and 3 times more Protein than Raw Quinces.
• 5 ounces of Quinces provide inadequate amounts of Omega 3 and Protein
• Both Raw Quinces as well as Raw Raspberries provide inadequate amounts of Energy and Omega 6 in five ounces.