Comparing Nutrients in 14 ounces Granny Smith Apples VS Gala Apples

Macros Ratio

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

Macro Nutrients

	Granny Smith Apples	Gala Apples	Recommended Dietary Allowance
Energy	7.94% 230kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.49% 0.48g	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	41.6% 54g	41.8% 54.3g	130g per day for Men 19-50 years
Sugars	52.5% 38g	56.8% 41g	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	27.4% 20g	32.5% 23.5g	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	% 10.6g	% 6.6g	g per day for Men 19-50 years
Sucrose	% 7.66g	% 11g	g per day for Men 19-50 years
Fiber	29.2% 11g	24% 9.13g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Gala Apples	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	15% 0.19mg	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	2.98% 12μg	2.98% 12μg	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	4.76% 0.71mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Gala Apples	Recommended Dietary Allowance
Calcium	2% 20mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	9.26% 0.083mg	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	7.44% 0.6mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	6.4% 0.15mg	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	6.8% 47.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	9.17% 339g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Granny Smith Apples VS Gala Apples per 14 oz

Compare the macro and micronutrient content in 14 oz of Granny Smith Apples versus 14 oz of Gala Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Granny Smith Apples vs Gala Apples:

• 14 ounces of Granny Smith Apples have 2.5 times more Vitamin K than Gala Apples.
• While 14 oz of Raw Gala Apples with skin contain 1.3 times more Vitamin B6 than Raw Granny Smith Apples with skin .
• 14 ounces of Granny Smith Apples have insufficient amounts of Vitamin B2
• 14 ounces of Gala Apples have insufficient amounts of Vitamin K
• Both Raw Granny Smith Apples with skin as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Granny Smith Apples vs Gala Apples:

• 14 ounces of Granny Smith Apples have 1.5 times more Copper than Gala Apples.
• Both Granny Smith Apples and Gala Apples contain similar levels of Potassium and Water per 14 ounces.
• Both Raw Granny Smith Apples with skin as well as Raw Gala Apples with skin lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Granny Smith Apples have 1.2 times more Fiber than Gala Apples.
• Both Granny Smith Apples and Gala Apples offer comparable quantities of Carbohydrate, Sugars and Fructose per 14 ounces.
• 14 ounces of Gala Apples provide inadequate amounts of Energy
• Both Raw Granny Smith Apples with skin as well as Raw Gala Apples with skin provide inadequate amounts of Protein in 14 ounces.