Comparing Nutrients in 300 calories PummeloVS Quinces

Weight per 300 calories

Pummelo

790g

Quinces

526g

Raw Quinces have 1.5 times more energy per unit of mass than Raw Pummelo, which is low in comparison to other foods. Pummelo having low energy density.

Which food has more nutrients per 300 calories - Pummelo or Quinces?

Macros Ratio

Protein Fat Carbs

Pummelo

92%

Quinces

96%

300 kcal ▼

Macro Nutrients

Pummelovs Quinces

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.33%0.32g

Fat

0.54%0.53g

0.32 gvs0.53 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.16%0.053g

NA gvs0.053 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

0%0g

NA gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

1.5%0.26g

NA gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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58.4%76g

Carbohydrate

62%80.5g

76 gvs80.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.8%7.9g

Fiber

26.3%10g

7.9 gvs10 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g

Protein

3.76%2.1g

6 gvs2.1 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pummelovs Quinces

0%0μg

Vitamin A

1.17%10.5μg

RAE, retinol activity equivalents

0 μgvs10.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.4%0.27mg

Vitamin B1

8.77%0.11mg

Thiamine

0.27 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.4%0.21mg

Vitamin B2

12%0.16mg

Riboflavin

0.21 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.74mg

Vitamin B3

6.58%1.05mg

Niacin, nicotinic acid, niacinamide

1.74 mgvs1.05 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

8.53%0.43mg

Pantothenic acid

NA mgvs0.43 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.28mg

Vitamin B6

16%0.21mg

Pyridoxine

0.28 mgvs0.21 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

3.95%15.8μg

Folates and Folic Acid

NA μgvs15.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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535%482mg

Vitamin C

87.7%79mg

Ascorbic acid

482 mgvs79 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pummelovs Quinces

3.16%31.6mg

Calcium

5.8%58mg

31.6 mgvs58 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42%0.38mg

Copper

76%0.68mg

0.38 mgvs0.68 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11%0.87mg

Iron

46%3.7mg

0.87 mgvs3.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.3%47.4mg

Magnesium

10%42mg

47.4 mgvs42 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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5.84%0.13mg

Manganese

0.13 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19%134mg

Phosphorus

12.8%89.5mg

134 mgvs89.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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50%1705mg

Potassium

30.5%1037mg

1705 mgvs1037 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

5.74%3.16μg

NA μgvs3.16 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.9mg

Sodium

1.4%21mg

7.9 mgvs21 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.74%0.63mg

Zinc

1.9%0.21mg

0.63 mgvs0.21 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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19%703g

Water

12%441g

703 gvs441 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Pummelo vs Quinces:

Raw Pummelo has 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6 and 6.1 times more Vitamin C than Raw Quinces.
Both Raw Pummelo as well as Raw Quinces have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Pummelo vs Quinces:

Raw Pummelo has 1.5 times more Phosphorus, 1.6 times more Potassium, 3 times more Zinc and 1.6 times more Water than Raw Quinces.
While Raw Quinces contain 1.8 times more Calcium, 1.8 times more Copper and 4.2 times more Iron than Raw Pummelo.
Both Raw Pummelo and Raw Quinces have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Pummelo has 2.9 times more Protein than Raw Quinces.
While Raw Quinces contain 1.3 times more Fiber than Raw Pummelo.
Both Raw Pummelo and Raw Quinces have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Pummelo as well as Raw Quinces have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

PummeloVS Golden RaisinsQuincesVS Golden Raisins

Compare Foods

Comparing Nutrients in 300 calories PummeloVS Quinces

Weight per 300 calories

Which food has more nutrients per 300 calories - Pummelo or Quinces?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: