Comparing Nutrients in 1 kilogram Fuji Apples VS Granny Smith Apples

Macros Ratio

	Protein	Fat	Carbs
Fuji Apples	1%	3%	96%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Fuji Apples	Granny Smith Apples	Recommended Dietary Allowance
Energy	21.7% 630kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.96% 1.9g	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	117% 152g	105% 136g	130g per day for Men 19-50 years
Sugars	161% 117g	132% 96g	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	89.2% 64.7g	69% 50g	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	% 30g	% 26.6g	g per day for Men 19-50 years
Sucrose	% 22g	% 19.3g	g per day for Men 19-50 years
Fiber	55.3% 21g	73.7% 28g	38g per day for Men 19-50 years
Protein	3.57% 2g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Fuji Apples	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	7.88% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	28.5% 0.37mg	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	7.5% 30μg	7.5% 30μg	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	12% 1.8mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuji Apples	Granny Smith Apples	Recommended Dietary Allowance
Calcium	7% 70mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	34.4% 0.31mg	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	12.5% 1mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	19% 0.44mg	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	18.6% 130mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	22.7% 842g	23% 855g	3700g per day for Men 19-50 years

Nutrient Comparison: Fuji Apples VS Granny Smith Apples per 1 kg

Compare the macro and micronutrient content in 1 kg of Fuji Apples versus 1 kg of Granny Smith Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fuji Apples vs Granny Smith Apples:

• 1 kilogram of Fuji Apples has 1.2 times more Vitamin B6 than Granny Smith Apples.
• While 1 kg of Raw Granny Smith Apples with skin contains 3.2 times more Vitamin K than Raw Fuji Apples with skin.
• 1 kilogram of Fuji Apples have insufficient amounts of Vitamin K
• 1 kilogram of Granny Smith Apples have insufficient amounts of Vitamin B2
• Both Raw Fuji Apples with skin as well as Raw Granny Smith Apples with skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Fuji Apples vs Granny Smith Apples:

• Both Raw Fuji Apples with skin and Raw Granny Smith Apples with skin have similar amounts of minerals per 1 kg
• Both Fuji Apples and Granny Smith Apples contain similar levels of Copper, Potassium and Water per one kilogram.
• Both Raw Fuji Apples with skin as well as Raw Granny Smith Apples with skin lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fuji Apples has 1.2 times more Sugars and 1.3 times more Fructose than Granny Smith Apples.
• While 1 kg of Raw Granny Smith Apples with skin contains 1.3 times more Fiber than Raw Fuji Apples with skin.
• Both Fuji Apples and Granny Smith Apples offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Fuji Apples with skin as well as Raw Granny Smith Apples with skin provide inadequate amounts of Protein in one kilogram.