Comparing Nutrients in 300 calories Gala Apples VS Fuji Apples

Weight per 300 calories

• Gala Apples: 526g
• Fuji Apples: 476g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Gala Apples or Fuji Apples?

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Fuji Apples	1%	3%	96%

Macro Nutrients

	Gala Apples	Fuji Apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.88% 0.86g	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	55.4% 72g	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	75.3% 54.6g	76.7% 55.6g	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	43% 31.2g	42.5% 31g	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	% 8.74g	% 14.3g	g per day for Men 19-50 years
Sucrose	% 14.6g	% 10.5g	g per day for Men 19-50 years
Fiber	32% 12g	26.3% 10g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Fuji Apples	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	1.06% 9.52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.46% 0.089mg	5.16% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	9.52% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	4.86% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	16.5% 0.21mg	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	3.95% 15.8μg	3.57% 14.3μg	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	6.3% 0.95mg	5.7% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.7% 6.84μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Fuji Apples	Recommended Dietary Allowance
Calcium	3.7% 37mg	3.33% 33.3mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	13.2% 0.12mg	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	7.9% 0.63mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	8.47% 0.19mg	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	8.27% 58mg	8.84% 62mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	0.32% 4.76mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.26mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	12% 451g	11% 401g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Gala Apples vs Fuji Apples:

• Raw Gala Apples with skin have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.4 times more Vitamin K than Raw Fuji Apples with skin.
• Both Raw Gala Apples with skin and Raw Fuji Apples with skin have similar amounts of Vitamin B5, Vitamin B9 and Vitamin E per 300 kcal.
• Both Raw Gala Apples with skin as well as Raw Fuji Apples with skin have insufficient amounts of Vitamin A and Vitamin B3 in 300 kcal.

Comparing minerals per 300 calories for Gala Apples vs Fuji Apples:

• Raw Gala Apples with skin have 1.3 times more Iron and 1.3 times more Manganese than Raw Fuji Apples with skin.
• Both Raw Gala Apples with skin and Raw Fuji Apples with skin have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Water per 300 kcal.
• Both Raw Gala Apples with skin as well as Raw Fuji Apples with skin have insufficient amounts of Selenium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Gala Apples with skin have 1.2 times more Fiber than Raw Fuji Apples with skin.
• Both Raw Gala Apples with skin and Raw Fuji Apples with skin have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 300 kcal.
• Both Raw Gala Apples with skin as well as Raw Fuji Apples with skin have insufficient amounts of Fat, Glucose, Sucrose and Protein in 300 kcal.