Comparing Nutrients in 14 ounces Golden Delicious ApplesVS Granny Smith Apples

Macros Ratio

Protein Fat Carbs

Golden Delicious Apples

96%

Granny Smith Apples

94%

14 oz ▼

Macro Nutrients

Golden Delicious Applesvs Granny Smith Apples

7.8%226kcal

Energy

7.94%230kcal

226 kcalvs230 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g

Fat

0.78%0.75g

0.6 gvs0.75 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

NA gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

NA gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

NA gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

NA mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.5%54g

Carbohydrate

41.6%54g

54 gvs54 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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55%40g

Sugars

52.5%38g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

40 gvs38 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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33.4%24.2g

Fructose

27.4%20g

≤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]

24.2 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.42g

Glucose

%10.6g

7.42 gvs10.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%8.2g

Sucrose

%7.66g

8.2 gvs7.66 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.53g

Fiber

29.2%11g

9.53 gvs11 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2%1.1g

Protein

3.1%1.75g

1.1 gvs1.75 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Golden Delicious Applesvs Granny Smith Apples

1.32%12μg

Vitamin A

2.2%20μg

RAE, retinol activity equivalents

12 μgvs20 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.95%0.071mg

Vitamin B1

6.3%0.075mg

Thiamine

0.071 mgvs0.075 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.94%0.1mg

Vitamin B2

7.63%0.099mg

Riboflavin

0.1 mgvs0.099 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.33%0.37mg

Vitamin B3

3.13%0.5mg

Niacin, nicotinic acid, niacinamide

0.37 mgvs0.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.87%0.29mg

Vitamin B5

4.45%0.22mg

Pantothenic acid

0.29 mgvs0.22 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15.6%0.2mg

Vitamin B6

11.3%0.15mg

Pyridoxine

0.2 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.98%12μg

Vitamin B9

2.98%12μg

Folates and Folic Acid

12 μgvs12 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

Cobalamin

NA μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

Ascorbic acid

NA mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.76%0.71mg

Vitamin E

4.76%0.71mg

Tocopherols and Tocotrienols

0.71 mgvs0.71 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.95%7.14μg

Vitamin K

10.6%12.7μg

Phytomenadione or phylloquinone

7.14 μgvs12.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Golden Delicious Applesvs Granny Smith Apples

2.4%24mg

Calcium

2%20mg

24 mgvs20 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.2%0.12mg

Copper

13.7%0.12mg

0.12 mgvs0.12 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.45%0.52mg

Iron

7.44%0.6mg

0.52 mgvs0.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.72%20mg

Magnesium

4.72%20mg

20 mgvs20 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.04%0.14mg

Manganese

7.6%0.17mg

0.14 mgvs0.17 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.67%39.7mg

Phosphorus

6.8%47.6mg

39.7 mgvs47.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.7%397mg

Potassium

14%476mg

397 mgvs476 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

0.72%0.4μg

0 μgvs0.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.94mg

Sodium

0.26%3.97mg

7.94 mgvs3.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.44%0.16mg

Zinc

1.44%0.16mg

0.16 mgvs0.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.2%341g

Water

9.17%339g

341 gvs339 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Golden Delicious Apples vs Granny Smith Apples:

Raw Golden Delicious Apples with skin have 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Granny Smith Apples with skin .
While Raw Granny Smith Apples with skin contain 1.8 times more Vitamin K than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin and Raw Granny Smith Apples with skin have similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per 14 oz.
Both Raw Golden Delicious Apples with skin as well as Raw Granny Smith Apples with skin have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9 in 14 oz.

Comparing minerals per 14 ounces for Golden Delicious Apples vs Granny Smith Apples:

Raw Granny Smith Apples with skin contain 1.3 times more Manganese than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin and Raw Granny Smith Apples with skin have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per 14 oz.
Both Raw Golden Delicious Apples with skin as well as Raw Granny Smith Apples with skin have insufficient amounts of Calcium, Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Golden Delicious Apples with skin have 1.2 times more Fructose than Raw Granny Smith Apples with skin .
Both Raw Golden Delicious Apples with skin and Raw Granny Smith Apples with skin have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 14 oz.
Both Raw Golden Delicious Apples with skin as well as Raw Granny Smith Apples with skin have insufficient amounts of Fat, Glucose, Sucrose and Protein in 14 oz.

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Comparing Nutrients in 14 ounces Golden Delicious ApplesVS Granny Smith Apples

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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