Comparing Nutrients in 100 calories Golden Delicious Apples VS Granny Smith Apples

Weight per 100 calories

• Golden Delicious Apples: 175g
• Granny Smith Apples: 172g

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 Granny Smith Apples?

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Golden Delicious Apples	Granny Smith Apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.34% 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	18.4% 24g	18% 23.5g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	14.8% 10.7g	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	% 3.3g	% 4.6g	g per day for Men 19-50 years
Sucrose	% 3.63g	% 3.33g	g per day for Men 19-50 years
Fiber	11% 4.2g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	0.88% 0.49g	1.35% 0.76g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	0.96% 8.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.63% 0.032mg	2.73% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.16mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	1.93% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.9% 0.089mg	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	2.63% 3.16μg	4.6% 5.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Granny Smith Apples	Recommended Dietary Allowance
Calcium	1.05% 10.5mg	0.86% 8.62mg	1000mg per day for Men 19-50 years
Copper	5.85% 0.053mg	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	2.85% 0.23mg	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	2.67% 0.061mg	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	2.5% 17.5mg	2.96% 20.7mg	700mg per day for Men 19-50 years
Potassium	5.16% 175mg	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	0.23% 3.5mg	0.11% 1.72mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	0.63% 0.069mg	11mg per day for Men 19-50 years
Water	4.07% 151g	4% 147g	3700g per day for Men 19-50 years

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

• Raw Golden Delicious Apples with skin have 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Granny Smith Apples with skin .
• While Raw Granny Smith Apples with skin contain 1.3 times more Vitamin B3 and 1.7 times more Vitamin K than Raw Golden Delicious Apples with skin.
• Both Raw Golden Delicious Apples with skin and Raw Granny Smith Apples with skin have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E per 100 kcal.
• Both Raw Golden Delicious Apples with skin as well as Raw Granny Smith Apples with skin have insufficient amounts of Vitamin A in 100 kcal.

Comparing minerals per 100 calories for Golden Delicious Apples vs Granny Smith Apples:

• Raw Golden Delicious Apples with skin have 1.2 times more Calcium than Raw Granny Smith Apples with skin .
• Both Raw Golden Delicious Apples with skin and Raw Granny Smith Apples with skin have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 100 kcal.
• Both Raw Golden Delicious Apples with skin as well as Raw Granny Smith Apples with skin have insufficient amounts of Selenium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Golden Delicious Apples with skin have 1.2 times more Fructose than Raw Granny Smith Apples with skin .
• While Raw Granny Smith Apples with skin contain 1.5 times more Protein than Raw Golden Delicious Apples with skin.
• Both Raw Golden Delicious Apples with skin and Raw Granny Smith Apples with skin have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 100 kcal.
• Both Raw Golden Delicious Apples with skin as well as Raw Granny Smith Apples with skin have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.