Comparing Nutrients in 100 grams 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	1.97% 57kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.19% 0.18g	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	10.5% 13.7g	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	16% 11.7g	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	8.18% 5.93g	8.92% 6.47g	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	% 1.66g	% 3g	g per day for Men 19-50 years
Sucrose	% 2.78g	% 2.2g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	0.45% 0.25g	0.36% 0.2g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Fuji Apples	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.23% 0.029mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.47% 0.075mg	0.44% 0.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	3.46% 0.045mg	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	0.75% 3μg	0.75% 3μg	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	1.2% 0.18mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Fuji Apples	Recommended Dietary Allowance
Calcium	0.7% 7mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	2.33% 0.021mg	2.78% 0.025mg	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	1.5% 0.12mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	1.6% 0.037mg	1.35% 0.031mg	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	1.57% 11mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.3% 85.8g	2.27% 84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams for Gala Apples vs Fuji Apples:

Both Raw Gala Apples with skin and Raw Fuji Apples with skin have similar amounts of minerals per 100 g
• 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 100 g.
• Both Raw Gala Apples with skin as well as Raw Fuji Apples with skin have insufficient amounts of Calcium, Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

Both Raw Gala Apples with skin and Raw Fuji Apples with skin have similar amounts of macro-nutrients per 100 g
• Both Raw Gala Apples with skin and Raw Fuji Apples with skin have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 100 g.
• Both Raw Gala Apples with skin as well as Raw Fuji Apples with skin have insufficient amounts of Fat, Glucose, Sucrose and Protein in 100 g.