Comparing Nutrients in 5 ounces Golden Delicious Apples VS Red Delicious Apples

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Red Delicious Apples	2%	3%	95%

Macro Nutrients

	Golden Delicious Apples	Red Delicious Apples	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	2.9% 83.6kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.29% 0.28g	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% 19.3g	15.3% 20g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	20.5% 15g	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% 8.65g	11.5% 8.36g	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	% 2.65g	% 3.84g	g per day for Men 19-50 years
Sucrose	% 2.93g	% 2.64g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	0.68% 0.38g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Red Delicious Apples	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.83% 0.13mg	0.66% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	3.7% 0.048mg	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	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Red Delicious Apples	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	4.25% 0.038mg	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	2.3% 0.18mg	1.95% 0.16mg	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	2.16% 0.05mg	2.1% 0.048mg	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	2.02% 14mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Delicious Apples VS Red Delicious Apples per 5 oz

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

Lets compare vitamin content per 5 ounces of Golden Delicious Apples vs Red Delicious Apples:

• 5 ounces of Golden Delicious Apples have 1.5 times more Vitamin B6 than Red Delicious Apples.
• While 5 oz of Raw Red Delicious Apples with skin contain 1.4 times more Vitamin K than Raw Golden Delicious Apples with skin.
• 5 ounces of Golden Delicious Apples have insufficient amounts of Vitamin K
• 5 ounces of Red Delicious Apples have insufficient amounts of Vitamin B2
• Both Raw Golden Delicious Apples with skin as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Golden Delicious Apples vs Red Delicious Apples:

• Both Raw Golden Delicious Apples with skin and Raw Red Delicious Apples with skin have similar amounts of minerals per 5 oz
• Both Golden Delicious Apples and Red Delicious Apples contain similar levels of Copper, Potassium and Water per five ounces.
• Both Raw Golden Delicious Apples with skin as well as Raw Red Delicious 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 Golden Delicious Apples with skin and Raw Red Delicious Apples with skin have similar amounts of macro-nutrients per 5 oz
• Both Golden Delicious Apples and Red Delicious Apples offer comparable quantities of Carbohydrate, Sugars, Fructose and Fiber per five ounces.
• 5 ounces of Golden Delicious Apples provide inadequate amounts of Energy
• Both Raw Golden Delicious Apples with skin as well as Raw Red Delicious Apples with skin provide inadequate amounts of Protein in five ounces.