Comparing Nutrients in 100 grams Plums, dried (prunes), stewed, with added sugar VS Quinces

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%
Quinces	3%	1%	96%

Macro Nutrients

	Plums, dried (prunes), stewed, with added sugar	Quinces	Recommended Dietary Allowance
Energy	4.28% 124kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10% 3.8g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, with added sugar	Quinces	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.15% 0.093mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.68mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	3.08% 0.04mg	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	0% 0μg	0.75% 3μg	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	3% 2.7mg	16.7% 15mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, with added sugar	Quinces	Recommended Dietary Allowance
Calcium	2.1% 21mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	14.4% 0.13mg	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	13% 1.04mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	4% 0.092mg	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	4.7% 33mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	1.76% 65g	2.26% 83.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, with added sugar VS Quinces per 100 g

Compare the macro and micronutrient content in 100 g of Plums, dried (prunes), stewed, with added sugar versus 100 g of Quinces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Plums, dried (prunes), stewed, with added sugar vs Quinces:

• 100 grams of Plums, dried (prunes), stewed, with added sugar have 3.1 times more Vitamin B2, 3.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 5.1 times more Vitamin B6 than Quinces.
• While 100 g of Raw Quinces contain 5.6 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
• 100 grams of Quinces have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Quinces have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Plums, dried (prunes), stewed, with added sugar vs Quinces:

• 100 grams of Plums, dried (prunes), stewed, with added sugar have 1.9 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus, 1.6 times more Potassium and 5.5 times more Zinc than Quinces.
• While 100 g of Raw Quinces contain 1.3 times more Water than Plums, dried (prunes), stewed, with added sugar.
• 100 grams of Quinces lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Quinces lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Plums, dried (prunes), stewed, with added sugar have 2.2 times more Energy, 2.1 times more Carbohydrate and 2 times more Fiber than Quinces.
• 100 grams of Quinces provide inadequate amounts of Energy
• Both Plums, dried (prunes), stewed, with added sugar as well as Raw Quinces provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.