Comparing Nutrients in 500 calories Fuji Apples VS Gala Apples

Weight per 500 calories

• Fuji Apples: 794g
• Gala Apples: 877g

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

Discover which food has more nutrients per 500 calories - Fuji Apples or Gala Apples?

Macros Ratio

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

Macro Nutrients

	Fuji Apples	Gala Apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.1% 1.05g	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	93% 121g	92% 120g	130g per day for Men 19-50 years
Sugars	128% 93g	125% 91g	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	71% 51.3g	71.7% 52g	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	% 24g	% 14.6g	g per day for Men 19-50 years
Sucrose	% 17.5g	% 24.4g	g per day for Men 19-50 years
Fiber	44% 16.7g	53% 20g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Fuji Apples	Gala Apples	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.97% 8.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	19.6% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	9.65% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	33% 0.43mg	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	5.95% 24μg	6.58% 26.3μg	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	9.52% 1.43mg	10.5% 1.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuji Apples	Gala Apples	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	6.14% 61.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	20.5% 0.18mg	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	9.92% 0.79mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 44mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	14% 0.32mg	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	14.7% 103mg	13.8% 96mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.58% 8.77mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	18% 668g	20.3% 752g	3700g per day for Men 19-50 years

Fuji Apples VS Gala Apples Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fuji Apples or Gala Apples?

Lets compare vitamin content per 500 calories of Fuji Apples vs Gala Apples:

• 500 kcal of Raw Gala Apples with skin contain 1.4 times more Vitamin B1 than Raw Fuji Apples with skin.
• Both Fuji Apples and Gala Apples provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Fuji Apples have insufficient amounts of Vitamin B1 and Vitamin E
• Both Raw Fuji Apples with skin as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Fuji Apples vs Gala Apples:

• 500 kcal of Raw Gala Apples with skin contain 1.3 times more Iron and 1.3 times more Manganese than Raw Fuji Apples with skin.
• Both Fuji Apples and Gala Apples contain similar levels of Copper, Phosphorus, Potassium and Water per 500 calories.
• 500 calories of Fuji Apples lack sufficient amounts of Iron and Magnesium
• Both Raw Fuji Apples with skin as well as Raw Gala Apples with skin lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Raw Fuji Apples with skin and Raw Gala Apples with skin have similar amounts of macro-nutrients per 500 kcal
• Both Fuji Apples and Gala Apples offer comparable quantities of Energy, Carbohydrate, Sugars, Fructose and Fiber per 500 calories.
• Both Raw Fuji Apples with skin as well as Raw Gala Apples with skin provide inadequate amounts of Protein in 500 calories.