Comparing Nutrients in 7 ounces Quinces VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Quinces	Dark Raisins	Recommended Dietary Allowance
Energy	3.9% 113kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.46% 0.077g	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	121% 157g	130g per day for Men 19-50 years
Sugars	NA	178% 129g	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	95% 69g	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	% 60.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Quinces	Dark Raisins	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	26.6% 0.35mg	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	2.5% 9.92μg	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	5.07% 4.56mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Dark Raisins	Recommended Dietary Allowance
Calcium	2.2% 22mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11.6% 464μg	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	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	24.2% 0.56mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.83% 30.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Quinces vs Dark Raisins:

• Raw Quinces have 6.5 times more Vitamin C than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 5.3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B3, 4.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Quinces.
• Both Raw Quinces as well as Dark Seedless Raisins have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Quinces vs Dark Raisins:

• Raw Quinces have 5.4 times more Water than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 5.6 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 4.5 times more Magnesium, 5.8 times more Phosphorus, 3.8 times more Potassium, 6.5 times more Sodium and 9 times more Zinc than Raw Quinces.
• Both Raw Quinces and Dark Seedless Raisins have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dark Seedless Raisins contain 5.2 times more Energy, 5.2 times more Carbohydrate, 2.4 times more Fiber and 8.3 times more Protein than Raw Quinces.
• Both Raw Quinces as well as Dark Seedless Raisins have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.