Comparing Nutrients in 100 grams 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	2.03% 59kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.15% 0.15g	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	11% 14g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	14% 10g	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	8.14% 5.9g	8.4% 6.1g	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	% 2.7g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 2.07g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	0.48% 0.27g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Red Delicious Apples	Golden Delicious Apples	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.47% 0.075mg	0.59% 0.094mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.051mg	1.48% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	3.92% 0.051mg	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	1.6% 0.24mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Delicious Apples	Golden Delicious Apples	Recommended Dietary Allowance
Calcium	0.6% 6mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	3.33% 0.03mg	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	1.38% 0.11mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	1.52% 0.035mg	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	1.7% 12mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	3.06% 104mg	2.94% 100mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.3% 85.3g	2.3% 86g	3700g per day for Men 19-50 years

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

Comparing minerals per 100 grams 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 100 g
• 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 100 g.
• 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 100 g.

Comparison of macro-nutrients per 100 grams:

Both Raw Red Delicious Apples with skin and Raw Golden Delicious Apples with skin have similar amounts of macro-nutrients per 100 g
• 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 100 g.
• 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 100 g.