Comparing Nutrients in 5 ounces Fuji Apples VS 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	3.08% 89.3kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.18% 0.17g	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	16.6% 21.6g	15% 19.4g	130g per day for Men 19-50 years
Sugars	23% 16.6g	20.3% 14.7g	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	12.6% 9.17g	11.6% 8.4g	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	% 4.25g	% 2.35g	g per day for Men 19-50 years
Sucrose	% 3.13g	% 3.94g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	0.51% 0.28g	0.63% 0.35g	56g per day for Men 19-50 years

Vitamins

	Fuji Apples	Gala Apples	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.099mg	0.66% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	5.34% 0.069mg	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	1.06% 4.25μg	1.06% 4.25μg	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	1.7% 0.26mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuji Apples	Gala Apples	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	3.94% 0.035mg	3.3% 0.03mg	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	1.77% 0.14mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	2.3% 0.052mg	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	2.63% 18.4mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.22% 119g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Fuji Apples VS Gala Apples per 5 oz

Compare the macro and micronutrient content in 5 oz of Fuji Apples versus 5 oz of Gala Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fuji Apples vs Gala Apples:

• Both Raw Fuji Apples with skin and Raw Gala Apples with skin have similar amounts of vitamins per 5 oz
• Both Fuji Apples and Gala Apples provide similar amounts of Vitamin B6 per five ounces.
• Both Raw Fuji Apples with skin as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fuji Apples vs Gala Apples:

• Both Raw Fuji Apples with skin and Raw Gala Apples with skin have similar amounts of minerals per 5 oz
• Both Fuji Apples and Gala Apples contain similar levels of Copper, Potassium and Water per five ounces.
• Both Raw Fuji Apples with skin as well as Raw Gala Apples with skin lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Raw Fuji Apples with skin and Raw Gala Apples with skin have similar amounts of macro-nutrients per 5 oz
• Both Fuji Apples and Gala Apples offer comparable quantities of Carbohydrate, Sugars, Fructose and Fiber per five ounces.
• 5 ounces of Gala Apples provide inadequate amounts of Energy
• Both Raw Fuji Apples with skin as well as Raw Gala Apples with skin provide inadequate amounts of Protein in five ounces.