Comparing Nutrients in 500 calories Gala Apples VS Fuji Apples

Weight per 500 calories

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

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

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

Vitamins

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

Minerals

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

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.
• Both Raw Gala Apples with skin as well as Raw Fuji Apples with skin have insufficient amounts of Selenium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.