Comparing Nutrients in 100 calories Gala Apples VS Granny Smith Apples

Weight per 100 calories

• Gala Apples: 175g
• Granny Smith Apples: 172g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Gala Apples or Granny Smith Apples?

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Gala Apples	Granny Smith Apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	18% 23.5g	130g per day for Men 19-50 years
Sugars	25% 18g	23% 16.5g	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	14.3% 10.4g	12% 8.62g	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	% 2.9g	% 4.6g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 3.33g	g per day for Men 19-50 years
Fiber	10.6% 4.04g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	1.35% 0.76g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	0.19% 1.75μg	0.96% 8.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.73% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.9% 0.051mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.82% 0.13mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.096mg	1.93% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	4.9% 0.064mg	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	1.3% 5.17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	4.6% 5.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Granny Smith Apples	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	0.86% 8.62mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	5.94% 0.053mg	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	2.63% 0.21mg	3.23% 0.26mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.77mg	2.05% 8.62mg	420mg per day for Men 19-50 years
Manganese	2.82% 0.065mg	3.3% 0.076mg	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	2.76% 19.3mg	2.96% 20.7mg	700mg per day for Men 19-50 years
Potassium	5.57% 189mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.31% 0.17μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.75mg	0.11% 1.72mg	1500mg per day for Men 19-50 years
Zinc	0.8% 0.088mg	0.63% 0.069mg	11mg per day for Men 19-50 years
Water	4.07% 150g	4% 147g	3700g per day for Men 19-50 years

Gala Apples VS Granny Smith Apples Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Gala Apples or Granny Smith Apples?

Lets compare vitamin content per 100 calories of Gala Apples vs Granny Smith Apples:

• 100 calories of Gala Apples have 1.3 times more Vitamin B6 than Granny Smith Apples.
• While 100 kcal of Raw Granny Smith Apples with skin contain 2.4 times more Vitamin K than Raw Gala Apples with skin.
• Both Gala Apples and Granny Smith Apples provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per 100 calories.
• 100 calories of Gala Apples have insufficient amounts of Vitamin K
• Both Raw Gala Apples with skin as well as Raw Granny Smith Apples with skin have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B9 in 100 calories.

Comparing minerals per 100 calories for Gala Apples vs Granny Smith Apples:

• 100 kcal of Raw Granny Smith Apples with skin contain 1.5 times more Copper than Raw Gala Apples with skin.
• Both Gala Apples and Granny Smith Apples contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 100 calories.
• Both Raw Gala Apples with skin as well as Raw Granny Smith Apples with skin lack sufficient amounts of Calcium, Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Gala Apples have 1.2 times more Fructose than Granny Smith Apples.
• Both Gala Apples and Granny Smith Apples offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 100 calories.
• Both Raw Gala Apples with skin as well as Raw Granny Smith Apples with skin provide inadequate amounts of Protein in 100 calories.