Comparing Nutrients in 7 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	3.9% 113kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.37% 0.36g	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	21% 27g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	32% 23g	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	16.2% 11.8g	17.7% 13g	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	% 3.3g	% 5.95g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 4.4g	g per day for Men 19-50 years
Fiber	12% 4.56g	11% 4.17g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Fuji Apples	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.93% 0.15mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	6.87% 0.089mg	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	1.5% 5.95μg	1.5% 5.95μg	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	2.4% 0.36mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Fuji Apples	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	5.5% 0.05mg	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	2.98% 0.24mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	2.67% 0.062mg	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	3.1% 22mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.5% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.
• Both Raw Gala Apples with skin as well as Raw Fuji Apples with skin have insufficient amounts of Calcium, Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Raw Gala Apples with skin and Raw Fuji Apples with skin have similar amounts of macro-nutrients per 7 oz
• Both Raw Gala Apples with skin and Raw Fuji Apples with skin have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 7 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 7 oz.