Comparing Nutrients in 100 calories Golden Delicious Apples VS Gala Apples

Weight per 100 calories

• Golden Delicious Apples: 175g
• Gala Apples: 175g

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

Which food has more nutrients per 100 calories - Golden Delicious Apples or Gala Apples?

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Gala Apples	2%	2%	96%

Macro Nutrients

	Golden Delicious Apples	Gala Apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.22% 0.21g	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	18.4% 24g	18.5% 24g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	25% 18g	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	14.8% 10.7g	14.3% 10.4g	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	% 3.3g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 3.63g	% 4.88g	g per day for Men 19-50 years
Fiber	11% 4.2g	10.6% 4.04g	38g per day for Men 19-50 years
Protein	0.88% 0.49g	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Gala Apples	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	0.19% 1.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.63% 0.032mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.16mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	1.93% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.9% 0.089mg	6.6% 0.086mg	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% 5.26μg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.63% 3.16μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Gala Apples	Recommended Dietary Allowance
Calcium	1.05% 10.5mg	1.23% 12.3mg	1000mg per day for Men 19-50 years
Copper	5.85% 0.053mg	4.1% 0.037mg	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	2.85% 0.23mg	2.63% 0.21mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.77mg	2.1% 8.77mg	420mg per day for Men 19-50 years
Manganese	2.67% 0.061mg	2.82% 0.065mg	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	2.5% 17.5mg	2.76% 19.3mg	700mg per day for Men 19-50 years
Potassium	5.16% 175mg	5.57% 189mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.5mg	0.12% 1.75mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	0.8% 0.088mg	11mg per day for Men 19-50 years
Water	4.07% 151g	4.07% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Golden Delicious Apples vs Gala Apples:

• Raw Golden Delicious Apples with skin have 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin K than Raw Gala Apples with skin.
• Both Raw Golden Delicious Apples with skin and Raw Gala Apples with skin have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin E per 100 kcal.
• Both Raw Golden Delicious Apples with skin as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A in 100 kcal.

Comparing minerals per 100 calories for Golden Delicious Apples vs Gala Apples:

• Raw Golden Delicious Apples with skin have 1.4 times more Copper than Raw Gala Apples with skin.
• Both Raw Golden Delicious Apples with skin and Raw Gala Apples with skin have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 100 kcal.
• Both Raw Golden Delicious Apples with skin as well as Raw Gala Apples with skin have insufficient amounts of Selenium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Raw Golden Delicious Apples with skin and Raw Gala Apples with skin have similar amounts of macro-nutrients per 100 kcal
• Both Raw Golden Delicious Apples with skin and Raw Gala Apples with skin have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 100 kcal.
• Both Raw Golden Delicious Apples with skin as well as Raw Gala Apples with skin have insufficient amounts of Fat, Glucose, Sucrose and Protein in 100 kcal.