Comparing Nutrients in 7 ounces Quinces VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Quinces	Broccoli Raab	Recommended Dietary Allowance
Energy	3.9% 113kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	14% 5.36g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Quinces	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	26% 0.34mg	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	1.5% 5.95μg	41% 165μg	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	33% 29.8mg	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.2% 22mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	9.26% 0.083mg	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	17.4% 1.4mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	34% 0.78mg	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	4.8% 33.7mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.5% 166g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Quinces versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Quinces vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 8.1 times more Vitamin B1, 4.3 times more Vitamin B2, 6.1 times more Vitamin B3, 4 times more Vitamin B5, 4.3 times more Vitamin B6, 27.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Quinces.
• 7 ounces of Quinces have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Quinces as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Quinces vs Broccoli Raab:

• 7 ounces of Quinces have 3.1 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 9.8 times more Calcium, 3.1 times more Iron, 2.8 times more Magnesium, 4.3 times more Phosphorus, 8.3 times more Sodium and 19.3 times more Zinc than Raw Quinces.
• Both Quinces and Broccoli Raab contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Quinces lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Quinces as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Quinces have 5.4 times more Carbohydrate than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Omega 3, 1.4 times more Fiber and 7.9 times more Protein than Raw Quinces.
• 7 ounces of Quinces provide inadequate amounts of Omega 3 and Protein
• Both Raw Quinces as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Quinces VS Broccoli Raab

What are the health benefits of Quinces compared to Broccoli Raab?

Quinces are a good source of vitamin C, fiber, and antioxidants which can support immune health and digestion. Broccoli raab is rich in vitamins A, C, and K, as well as calcium and iron, which can help with bone health and blood clotting. Both are nutritious options, but quinces are higher in fiber and antioxidants, while broccoli raab is richer in vitamins and minerals.

Can I lose weight easier by eating more Quinces or Broccoli Raab?

Both quinces and broccoli raab are nutritious choices that can support weight loss due to their low calorie and high fiber content. However, broccoli raab is lower in calories and higher in fiber compared to quinces, making it a more effective choice for weight loss. Incorporating broccoli raab into your diet can help you feel fuller for longer, leading to potential weight loss benefits.

Should I eat more Quinces or more Broccoli Raab to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both quinces and broccoli raab are not high in protein compared to other plant-based sources. To support muscle growth, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet.

What is the environmental impact of producing Quinces compared to Broccoli Raab?

Quinces have a lower environmental impact compared to Broccoli Raab. Quinces require less water, fertilizer, and pesticides to grow, making them a more sustainable option. Additionally, quinces have a longer shelf life, reducing food waste.