Comparing Nutrients in 1 kilogram Red Delicious Apples VS Golden Delicious Apples

Macros Ratio

	Protein	Fat	Carbs
Red Delicious Apples	2%	3%	95%
Golden Delicious Apples	2%	2%	96%

Macro Nutrients

	Red Delicious Apples	Golden Delicious Apples	Recommended Dietary Allowance
Energy	20.3% 590kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.55% 1.5g	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	108% 141g	105% 136g	130g per day for Men 19-50 years
Sugars	145% 105g	138% 100g	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	81.4% 59g	84% 61g	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	% 27g	% 18.7g	g per day for Men 19-50 years
Sucrose	% 18.6g	% 20.7g	g per day for Men 19-50 years
Fiber	60.5% 23g	63% 24g	38g per day for Men 19-50 years
Protein	4.82% 2.7g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Red Delicious Apples	Golden Delicious Apples	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	15% 0.18mg	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	4.7% 0.75mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	39.2% 0.51mg	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	16% 2.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Delicious Apples	Golden Delicious Apples	Recommended Dietary Allowance
Calcium	6% 60mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	33.3% 0.3mg	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	13.8% 1.1mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	15.2% 0.35mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	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% 853g	23% 858g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Delicious Apples VS Golden Delicious Apples per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Delicious Apples versus 1 kg of Golden Delicious Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Delicious Apples vs Golden Delicious Apples:

• 1 kilogram of Red Delicious Apples has 1.4 times more Vitamin K than Golden Delicious Apples.
• While 1 kg of Raw Golden Delicious Apples with skin contains 1.5 times more Vitamin B6 than Raw Red Delicious Apples with skin .
• 1 kilogram of Red Delicious Apples have insufficient amounts of Vitamin B2
• 1 kilogram of Golden Delicious Apples have insufficient amounts of Vitamin K
• Both Raw Red Delicious Apples with skin as well as Raw Golden Delicious 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 Red Delicious Apples vs Golden Delicious Apples:

• Both Raw Red Delicious Apples with skin and Raw Golden Delicious Apples with skin have similar amounts of minerals per 1 kg
• Both Red Delicious Apples and Golden Delicious Apples contain similar levels of Copper, Potassium and Water per one kilogram.
• Both Raw Red Delicious Apples with skin as well as Raw Golden Delicious 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:

• Both Raw Red Delicious Apples with skin and Raw Golden Delicious Apples with skin have similar amounts of macro-nutrients per 1 kg
• Both Red Delicious Apples and Golden Delicious Apples offer comparable quantities of Carbohydrate, Sugars, Fructose and Fiber per one kilogram.
• 1 kilogram of Golden Delicious Apples provide inadequate amounts of Energy
• Both Raw Red Delicious Apples with skin as well as Raw Golden Delicious Apples with skin provide inadequate amounts of Protein in one kilogram.