Comparing Nutrients in 1 pound Golden Delicious Apples VS Gala Apples

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Gala Apples	2%	2%	96%

Macro Nutrients

	Golden Delicious Apples	Gala Apples	Recommended Dietary Allowance
Energy	8.9% 259kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.56% 0.54g	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	47.5% 61.7g	47.7% 62g	130g per day for Men 19-50 years
Sugars	63% 45.5g	65% 47g	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	38% 27.7g	37% 27g	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	% 8.5g	% 7.53g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 12.6g	g per day for Men 19-50 years
Fiber	28.6% 11g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Gala Apples	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	17% 0.22mg	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	3.4% 13.6μg	3.4% 13.6μg	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	5.44% 0.82mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Gala Apples	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	10.6% 0.095mg	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	7.37% 0.59mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	7.3% 0.17mg	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	6.48% 45.4mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10.5% 389g	10.5% 389g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Golden Delicious Apples vs Gala Apples:

• Raw Golden Delicious Apples with skin have 1.3 times more Vitamin B5 and 1.4 times more Vitamin K than Raw Gala Apples with skin.
• Both Raw Golden Delicious Apples with skin and Raw Gala Apples with skin have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin E per 1 lb.
• Both Raw Golden Delicious Apples with skin as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9 in 1 lb.

Comparing minerals per 1 pound for Golden Delicious Apples vs Gala Apples:

• Raw Golden Delicious Apples with skin have 1.4 times more Copper than Raw Gala Apples with skin.
• Both Raw Golden Delicious Apples with skin and Raw Gala Apples with skin have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 1 lb.
• Both Raw Golden Delicious Apples with skin as well as Raw Gala Apples with skin have insufficient amounts of Calcium, Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Raw Golden Delicious Apples with skin and Raw Gala Apples with skin have similar amounts of macro-nutrients per 1 lb
• Both Raw Golden Delicious Apples with skin and Raw Gala Apples with skin have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 1 lb.
• Both Raw Golden Delicious Apples with skin as well as Raw Gala Apples with skin have insufficient amounts of Fat, Glucose, Sucrose and Protein in 1 lb.