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

Vitamins

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

Minerals

	Gala Apples	Fuji Apples	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	3.94% 0.035mg	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	2.13% 0.17mg	1.77% 0.14mg	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	2.3% 0.052mg	1.9% 0.044mg	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	2.23% 15.6mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	4.54% 155mg	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	0.64% 0.071mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.22% 119g	3700g per day for Men 19-50 years

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

• Raw Gala Apples with skin have 1.3 times more Vitamin B1 and 1.3 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 B2, Vitamin B5, Vitamin B6 and Vitamin E per 5 oz.
• Both Raw Gala Apples with skin as well as Raw Fuji Apples with skin have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9 in 5 oz.

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

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

Comparison of macro-nutrients per 5 ounces:

Both Raw Gala Apples with skin and Raw Fuji Apples with skin have similar amounts of macro-nutrients per 5 oz
• Both Raw Gala Apples with skin and Raw Fuji Apples with skin have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 5 oz.
• Both Raw Gala Apples with skin as well as Raw Fuji Apples with skin have insufficient amounts of Fat, Glucose, Sucrose and Protein in 5 oz.