Comparing Nutrients in 1 kilogram Granny Smith Apples VS Fuji Apples

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Granny Smith Apples has 3.2 times more Vitamin K than Fuji Apples.
• Both Granny Smith Apples and Fuji Apples provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Granny Smith Apples have insufficient amounts of Vitamin B2
• 1 kilogram of Fuji Apples have insufficient amounts of Vitamin K
• Both Raw Granny Smith Apples with skin as well as Raw Fuji 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 Granny Smith Apples vs Fuji Apples:

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