Comparing Nutrients in 100 calories Quinces VS Dark Raisins

Weight per 100 calories

• Quinces: 175g
• Dark Raisins: 33.4g

Dark Seedless Raisins have 5.2 times more energy per unit of mass than Raw Quinces, which is high in comparison to other foods. Quinces having low energy density.

Discover which food has more nutrients per 100 calories - Quinces or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.086% 0.084g	97g per day for Men 19-50 years
Saturated Fat	0.055% 0.018g	0.098% 0.031g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.29% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.077% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	30% 21.8g	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	16% 11.6g	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	% 10.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.77% 3.33g	3.96% 1.5g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Quinces	Dark Raisins	Recommended Dietary Allowance
Vitamin A	0.39% 3.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.92% 0.035mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.05% 0.053mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	4.48% 0.058mg	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	1.3% 5.26μg	0.42% 1.67μg	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	29.2% 26.3mg	0.85% 0.77mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.98% 1.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Dark Raisins	Recommended Dietary Allowance
Calcium	1.93% 19.3mg	2.07% 20.7mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	10% 0.091mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.96% 78.2μg	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	15.4% 1.23mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	3.34% 14mg	2.87% 12mg	420mg per day for Men 19-50 years
Manganese	NA	4.1% 0.094mg	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	4.26% 30mg	4.7% 32.8mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	7.3% 249mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.58% 8.7mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.97% 147g	0.14% 5.17g	3700g per day for Men 19-50 years

Quinces VS Dark Raisins Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Quinces or Dark Raisins?

Lets compare vitamin content per 100 calories of Quinces vs Dark Raisins:

• 100 calories of Quinces have 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B6 and 34.2 times more Vitamin C than Dark Raisins.
• Both Quinces and Dark Raisins provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Dark Raisins have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Quinces as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Quinces vs Dark Raisins:

• 100 calories of Quinces have 2.5 times more Copper, 2.1 times more Iron, 1.4 times more Potassium and 28.4 times more Water than Dark Raisins.
• Both Quinces and Dark Raisins contain similar levels of Magnesium and Phosphorus per 100 calories.
• 100 calories of Quinces lack sufficient amounts of Calcium
• Both Raw Quinces as well as Dark Seedless Raisins lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Quinces have 2.2 times more Fiber than Dark Raisins.
• Both Quinces and Dark Raisins offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Quinces as well as Dark Seedless Raisins provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 calories.