Comparing Nutrients in 300 calories Golden Delicious Apples VS Fuji Apples

Weight per 300 calories

• Golden Delicious Apples: 526g
• Fuji Apples: 476g

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

Discover which food has more nutrients per 300 calories - Golden Delicious Apples or Fuji Apples?

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Fuji Apples	1%	3%	96%

Macro Nutrients

	Golden Delicious Apples	Fuji Apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	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% 71.6g	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	73% 53g	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	44.3% 32g	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	% 9.84g	% 14.3g	g per day for Men 19-50 years
Sucrose	% 11g	% 10.5g	g per day for Men 19-50 years
Fiber	33.2% 12.6g	26.3% 10g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Fuji Apples	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	1.06% 9.52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	5.16% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.52% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	4.86% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	7.9% 9.47μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Fuji Apples	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	3.33% 33.3mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	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	8.55% 0.68mg	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% 0.18mg	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	7.5% 52.6mg	8.84% 62mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	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	0.7% 10.5mg	0.32% 4.76mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	12.2% 452g	11% 401g	3700g per day for Men 19-50 years

Golden Delicious Apples VS Fuji Apples Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Golden Delicious Apples or Fuji Apples?

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

• 300 calories of Golden Delicious Apples have 1.5 times more Vitamin B1, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin K than Fuji Apples.
• Both Golden Delicious Apples and Fuji Apples provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Fuji Apples have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Golden Delicious Apples with skin as well as Raw Fuji Apples with skin have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9 in 300 calories.

Comparing minerals per 300 calories for Golden Delicious Apples vs Fuji Apples:

• 300 calories of Golden Delicious Apples have 1.3 times more Copper, 1.4 times more Iron and 1.2 times more Manganese than Fuji Apples.
• Both Golden Delicious Apples and Fuji Apples contain similar levels of Phosphorus, Potassium and Water per 300 calories.
• 300 calories of Fuji Apples lack sufficient amounts of Iron and Magnesium
• Both Raw Golden Delicious Apples with skin as well as Raw Fuji Apples with skin lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Golden Delicious Apples have 1.3 times more Fiber than Fuji Apples.
• Both Golden Delicious Apples and Fuji Apples offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 300 calories.
• Both Raw Golden Delicious Apples with skin as well as Raw Fuji Apples with skin provide inadequate amounts of Protein in 300 calories.