Comparing Nutrients in 7 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	3.9% 113kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.9% 0.49g	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	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	NA	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	34% 13g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Quinces	Raspberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	10.4% 41.7μg	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	57.8% 52mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Raspberries	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	20% 0.18mg	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	17% 1.37mg	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	58% 1.33mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.5% 166g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Raspberries per 7 oz

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

Lets compare vitamin content per 7 ounces of Quinces vs Raspberries:

• 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Quinces vs Raspberries:

• 7 ounces of Quinces have 1.4 times more Copper and 1.3 times more Potassium than Raspberries.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Quinces have 1.3 times more Carbohydrate than Raspberries.
• While 7 oz of Raw Raspberries contain more Omega 3, 3.4 times more Fiber and 3 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 Raspberries provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Quinces VS Raspberries

What are the health benefits of Quinces compared to Raspberries?

Quinces are rich in fiber, vitamin C, and antioxidants, which can help improve digestion, boost the immune system, and reduce inflammation. Raspberries, on the other hand, are high in fiber, vitamin C, and manganese, which can support heart health, improve digestion, and provide anti-inflammatory benefits. Both fruits offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Quinces or Raspberries?

Both quinces and raspberries can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, raspberries are lower in calories and higher in fiber compared to quinces, making them a better choice for weight loss. Including a variety of fruits and vegetables in your diet, along with other nutrient-dense foods, can help support weight loss efforts.

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

Both quinces and raspberries can be part of a balanced diet for muscle gain, but raspberries are higher in antioxidants and vitamin C which can help with muscle recovery and overall health. However, for muscle gain, it's important to focus on consuming adequate protein from sources like legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a variety of fruits and vegetables, along with protein-rich foods, will support muscle growth and recovery.

What is the environmental impact of producing Quinces compared to Raspberries?

Quinces have a lower environmental impact compared to raspberries because they require less water, pesticides, and fertilizers to grow. Additionally, quinces are typically grown in temperate climates, which reduces the energy needed for transportation compared to raspberries, which are often imported from long distances. Overall, choosing quinces over raspberries can help reduce the environmental footprint of your food choices.