Comparing Nutrients in 7 ounces Red Delicious Apples VS Golden Delicious Apples

Macros Ratio

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

Macro Nutrients

	Red Delicious Apples	Golden Delicious Apples	Recommended Dietary Allowance
Energy	4.04% 117kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	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	21.5% 28g	20.8% 27g	130g per day for Men 19-50 years
Sugars	28.7% 20.8g	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	16% 11.7g	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	% 5.38g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 4.1g	g per day for Men 19-50 years
Fiber	12% 4.56g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Red Delicious Apples	Golden Delicious Apples	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	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	0.93% 0.15mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	3.18% 0.48mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Delicious Apples	Golden Delicious Apples	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	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	2.73% 0.22mg	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	2.93% 0.067mg	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	6.07% 206mg	5.84% 198mg	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	0.26% 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	4.58% 169g	4.6% 170g	3700g per day for Men 19-50 years

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

• Raw Red Delicious Apples with skin have 1.3 times more Vitamin E and 1.4 times more Vitamin K than Raw Golden Delicious Apples with skin.
• While Raw Golden Delicious Apples with skin contain 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Red Delicious Apples with skin .
• Both Raw Red Delicious Apples with skin and Raw Golden Delicious Apples with skin have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Raw Red Delicious Apples with skin as well as Raw Golden Delicious Apples with skin have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9 in 7 oz.

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

Both Raw Red Delicious Apples with skin and Raw Golden Delicious Apples with skin have similar amounts of minerals per 7 oz
• Both Raw Red Delicious Apples with skin and Raw Golden Delicious Apples with skin have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 7 oz.
• Both Raw Red Delicious Apples with skin as well as Raw Golden Delicious Apples with skin have insufficient amounts of Calcium, Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Raw Red Delicious Apples with skin and Raw Golden Delicious Apples with skin have similar amounts of macro-nutrients per 7 oz
• Both Raw Red Delicious Apples with skin and Raw Golden Delicious Apples with skin have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 7 oz.
• Both Raw Red Delicious Apples with skin as well as Raw Golden Delicious Apples with skin have insufficient amounts of Fat, Glucose, Sucrose and Protein in 7 oz.