Comparing Nutrients in 7 ounces Golden Raisins VS Quinces

Macros Ratio

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

Macro Nutrients

	Golden Raisins	Quinces	Recommended Dietary Allowance
Energy	20.6% 597kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	180% 130g	NA	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	95% 69g	NA	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	% 61.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Quinces	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	6.1% 0.079mg	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	1.5% 5.95μg	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	7.06% 6.35mg	33% 29.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Quinces	Recommended Dietary Allowance
Calcium	12.7% 127mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	28.7% 0.26mg	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	24.3% 1.94mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	NA	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	28.6% 200mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	4.5% 166g	3700g per day for Men 19-50 years

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

• Golden Seedless Raisins have 6.4 times more Vitamin B2, 5.7 times more Vitamin B3 and 8.1 times more Vitamin B6 than Raw Quinces.
• While Raw Quinces contain 2.5 times more Vitamin B1 and 4.7 times more Vitamin C than Golden Seedless Raisins.
• Both Golden Seedless Raisins as well as Raw Quinces have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Golden Raisins vs Quinces:

• Golden Seedless Raisins have 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.
• While Raw Quinces contain 5.6 times more Water than Golden Seedless Raisins.
• Both Golden Seedless Raisins and Raw Quinces have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Golden Seedless Raisins have 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 Golden Seedless Raisins as well as Raw Quinces have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.