Comparing Nutrients in 7 ounces Golden Delicious Apples VS Gala Apples

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Gala Apples	2%	2%	96%

Macro Nutrients

	Golden Delicious Apples	Gala Apples	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.25% 0.24g	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	20.8% 27g	21% 27g	130g per day for Men 19-50 years
Sugars	27.5% 20g	28.4% 20.6g	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	16.7% 12g	16.2% 11.8g	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	% 3.7g	% 3.3g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 5.5g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	12% 4.56g	38g per day for Men 19-50 years
Protein	0.99% 0.56g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Gala Apples	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.17% 0.19mg	0.93% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	7.48% 0.097mg	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	2.98% 3.57μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Gala Apples	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	4.63% 0.042mg	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	3.22% 0.26mg	2.98% 0.24mg	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% 0.069mg	3.2% 0.073mg	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	2.83% 20mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Delicious Apples VS Gala Apples per 7 oz

Compare the macro and micronutrient content in 7 oz of Golden Delicious Apples versus 7 oz of Gala Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Golden Delicious Apples vs Gala Apples:

• Both Raw Golden Delicious Apples with skin and Raw Gala Apples with skin have similar amounts of vitamins per 7 oz
• Both Golden Delicious Apples and Gala Apples provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Golden Delicious 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 seven ounces.

Comparing minerals per 7 ounces for Golden Delicious Apples vs Gala Apples:

• 7 ounces of Golden Delicious Apples have 1.4 times more Copper than Gala Apples.
• Both Golden Delicious Apples and Gala Apples contain similar levels of Potassium and Water per seven ounces.
• Both Raw Golden Delicious Apples with skin as well as Raw Gala Apples with skin lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Raw Golden Delicious Apples with skin and Raw Gala Apples with skin have similar amounts of macro-nutrients per 7 oz
• Both Golden Delicious Apples and Gala Apples offer comparable quantities of Carbohydrate, Sugars, Fructose and Fiber per seven ounces.
• Both Raw Golden Delicious Apples with skin as well as Raw Gala Apples with skin provide inadequate amounts of Energy and Protein in seven ounces.