Comparing Nutrients in 7 ounces Granny Smith Apples VS Golden Delicious Apples

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Golden Delicious Apples	2%	2%	96%

Macro Nutrients

	Granny Smith Apples	Golden Delicious Apples	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.31% 0.3g	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	20.8% 27g	130g per day for Men 19-50 years
Sugars	26.2% 19g	27.5% 20g	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	13.7% 9.92g	16.7% 12g	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	% 5.28g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 4.1g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Golden Delicious Apples	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	7.8% 0.1mg	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	5.3% 6.35μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Golden Delicious Apples	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	6.6% 0.06mg	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	3.72% 0.3mg	3.22% 0.26mg	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	3.8% 0.087mg	3% 0.069mg	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	3.4% 24mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	0.72% 0.079mg	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: Granny Smith Apples VS Golden Delicious Apples per 7 oz

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

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

• 7 ounces of Granny Smith Apples have 1.8 times more Vitamin K than Golden Delicious Apples.
• While 7 oz of Raw Golden Delicious Apples with skin contain 1.4 times more Vitamin B6 than Raw Granny Smith Apples with skin .
• 7 ounces of Granny Smith Apples have insufficient amounts of Vitamin B2
• 7 ounces of Golden Delicious Apples have insufficient amounts of Vitamin K
• Both Raw Granny Smith Apples with skin as well as Raw Golden Delicious Apples with skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Granny Smith Apples vs Golden Delicious Apples:

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