Comparing Nutrients in 500 calories Fuji Apples VS Granny Smith Apples

Weight per 500 calories

• Fuji Apples: 794g
• Granny Smith Apples: 862g

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 Granny Smith Apples?

Macros Ratio

	Protein	Fat	Carbs
Fuji Apples	1%	3%	96%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Fuji Apples	Granny Smith Apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.7% 1.64g	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	90% 117g	130g per day for Men 19-50 years
Sugars	128% 93g	114% 82.7g	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	59.5% 43g	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	% 23g	g per day for Men 19-50 years
Sucrose	% 17.5g	% 16.6g	g per day for Men 19-50 years
Fiber	44% 16.7g	63.5% 24g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	6.77% 3.8g	56g per day for Men 19-50 years

Vitamins

	Fuji Apples	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	4.8% 43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	9.66% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	24.5% 0.32mg	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	6.47% 26μg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	23% 27.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuji Apples	Granny Smith Apples	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	29.7% 0.27mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	16.5% 0.38mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	30.4% 1034mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.57% 0.86μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.57% 8.62mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.13% 0.34mg	11mg per day for Men 19-50 years
Water	18% 668g	20% 737g	3700g per day for Men 19-50 years

Fuji Apples VS Granny Smith Apples Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Granny Smith Apples with skin contain 1.6 times more Vitamin B1 and 3.5 times more Vitamin K than Raw Fuji Apples with skin.
• Both Fuji Apples and Granny Smith Apples provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Fuji Apples have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Fuji Apples with skin as well as Raw Granny Smith Apples with skin have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B9 in 500 calories.

Comparing minerals per 500 calories for Fuji Apples vs Granny Smith Apples:

• 500 kcal of Raw Granny Smith Apples with skin contain 1.3 times more Copper, 1.6 times more Iron and 1.5 times more Manganese than Raw Fuji Apples with skin.
• Both Fuji Apples and Granny Smith Apples contain similar levels of 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 Granny Smith Apples with skin lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Granny Smith Apples with skin contain 1.4 times more Fiber than Raw Fuji Apples with skin.
• Both Fuji Apples and Granny Smith Apples offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 500 calories.
• Both Raw Fuji Apples with skin as well as Raw Granny Smith Apples with skin provide inadequate amounts of Protein in 500 calories.