Comparing Nutrients in 300 calories Red Delicious Apples VS Golden Delicious Apples

Weight per 300 calories

• Red Delicious Apples: 509g
• Golden Delicious Apples: 526g

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

Which food has more nutrients per 300 calories - Red Delicious Apples or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1g	0.81% 0.79g	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% 71.5g	55% 71.6g	130g per day for Men 19-50 years
Sugars	73.5% 53.3g	73% 53g	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	41.4% 30g	44.3% 32g	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	% 13.8g	% 9.84g	g per day for Men 19-50 years
Sucrose	% 9.46g	% 11g	g per day for Men 19-50 years
Fiber	30.8% 11.7g	33.2% 12.6g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Red Delicious Apples	Golden Delicious Apples	Recommended Dietary Allowance
Vitamin A	1.7% 15.3μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.36% 0.076mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.78% 0.13mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	20.6% 0.27mg	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	3.8% 15.3μg	3.95% 15.8μg	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	8.14% 1.22mg	6.3% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.2μg	7.9% 9.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Delicious Apples	Golden Delicious Apples	Recommended Dietary Allowance
Calcium	3.05% 30.5mg	3.16% 31.6mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	17.5% 0.16mg	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% 0.56mg	8.55% 0.68mg	8mg per day for Men 19-50 years
Magnesium	6.05% 25.4mg	6.27% 26.3mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	8% 0.18mg	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	8.7% 61mg	7.5% 52.6mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.1mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	1.85% 0.2mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	11.7% 434g	12.2% 452g	3700g per day for Men 19-50 years

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

• Raw Red Delicious Apples with skin have 1.3 times more Vitamin E and 1.4 times more Vitamin K than Raw Golden Delicious Apples with skin.
• While Raw Golden Delicious Apples with skin contain 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Red Delicious Apples with skin .
• Both Raw Red Delicious Apples with skin and Raw Golden Delicious Apples with skin have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Raw Red Delicious Apples with skin as well as Raw Golden Delicious Apples with skin have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories 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 300 kcal
• Both Raw Red Delicious Apples with skin and Raw Golden Delicious Apples with skin have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 300 kcal.
• Both Raw Red Delicious Apples with skin as well as Raw Golden Delicious Apples with skin have insufficient amounts of Selenium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Red Delicious Apples with skin and Raw Golden Delicious Apples with skin have similar amounts of macro-nutrients per 300 kcal
• Both Raw Red Delicious Apples with skin and Raw Golden Delicious Apples with skin have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 300 kcal.
• Both Raw Red Delicious Apples with skin as well as Raw Golden Delicious Apples with skin have insufficient amounts of Fat, Glucose, Sucrose and Protein in 300 kcal.