Comparing Nutrients in 300 calories Granny Smith ApplesVS Gala Apples

Weight per 300 calories

Granny Smith Apples

517g

Gala Apples

526g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Granny Smith Apples or Gala Apples?

Macros Ratio

Protein Fat Carbs

Granny Smith Apples

94%

Gala Apples

96%

300 kcal ▼

Macro Nutrients

Granny Smith Applesvs Gala Apples

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1%0.98g

Fat

0.65%0.63g

0.98 gvs0.63 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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54%70.4g

Carbohydrate

55.4%72g

70.4 gvs72 g

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

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68.4%49.6g

Sugars

75.3%54.6g

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

49.6 gvs54.6 g

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

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35.7%26g

Fructose

43%31.2g

≤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]

26 gvs31.2 g

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

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%13.8g

Glucose

%8.74g

13.8 gvs8.74 g

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

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%10g

Sucrose

%14.6g

10 gvs14.6 g

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

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38%14.5g

Fiber

32%12g

14.5 gvs12 g

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

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4.06%2.28g

Protein

2.35%1.3g

2.28 gvs1.3 g

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

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Vitamins

Granny Smith Applesvs Gala Apples

2.87%26μg

Vitamin A

0.58%5.26μg

RAE, retinol activity equivalents

26 μgvs5.26 μg

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

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8.2%0.098mg

Vitamin B1

7.46%0.089mg

Thiamine

0.098 mgvs0.089 mg

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

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9.95%0.13mg

Vitamin B2

11.7%0.15mg

Riboflavin

0.13 mgvs0.15 mg

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

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4.07%0.65mg

Vitamin B3

2.47%0.39mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs0.39 mg

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

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5.8%0.29mg

Vitamin B5

5.8%0.29mg

Pantothenic acid

0.29 mgvs0.29 mg

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

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14.7%0.19mg

Vitamin B6

20%0.26mg

Pyridoxine

0.19 mgvs0.26 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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3.88%15.5μg

Vitamin B9

3.95%15.8μg

Folates and Folic Acid

15.5 μgvs15.8 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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6.2%0.93mg

Vitamin E

6.3%0.95mg

Tocopherols and Tocotrienols

0.93 mgvs0.95 mg

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

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13.8%16.6μg

Vitamin K

5.7%6.84μg

Phytomenadione or phylloquinone

16.6 μgvs6.84 μg

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

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Minerals

Granny Smith Applesvs Gala Apples

2.6%26mg

Calcium

3.7%37mg

26 mgvs37 mg

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

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18%0.16mg

Copper

12.3%0.11mg

0.16 mgvs0.11 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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9.7%0.78mg

Iron

7.9%0.63mg

0.78 mgvs0.63 mg

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

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6.16%26mg

Magnesium

6.27%26.3mg

26 mgvs26.3 mg

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

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9.9%0.23mg

Manganese

8.47%0.19mg

0.23 mgvs0.19 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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8.87%62mg

Phosphorus

8.27%58mg

62 mgvs58 mg

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

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18.3%621mg

Potassium

16.7%568mg

621 mgvs568 mg

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

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0.94%0.52μg

Selenium

0%0μg

0.52 μgvs0 μg

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

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0.34%5.17mg

Sodium

0.35%5.26mg

5.17 mgvs5.26 mg

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

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1.9%0.21mg

Zinc

2.4%0.26mg

0.21 mgvs0.26 mg

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

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12%442g

Water

12%451g

442 gvs451 g

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

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Lets compare vitamin content per 300 calories of Granny Smith Apples vs Gala Apples:

Raw Granny Smith Apples with skin have 1.7 times more Vitamin B3 and 2.4 times more Vitamin K than Raw Gala Apples with skin.
While Raw Gala Apples with skin contain 1.3 times more Vitamin B6 than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Raw Gala Apples with skin have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin E per 300 kcal.
Both Raw Granny Smith Apples with skin as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Granny Smith Apples vs Gala Apples:

Raw Granny Smith Apples with skin have 1.5 times more Copper and 1.2 times more Iron than Raw Gala Apples with skin.
While Raw Gala Apples with skin contain 1.4 times more Calcium than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Raw Gala Apples with skin have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Water per 300 kcal.
Both Raw Granny Smith Apples with skin as well as Raw Gala Apples with skin have insufficient amounts of Selenium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Granny Smith Apples with skin have 1.7 times more Protein than Raw Gala Apples with skin.
Both Raw Granny Smith Apples with skin and Raw Gala Apples with skin have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 300 kcal.
Both Raw Granny Smith Apples with skin as well as Raw Gala Apples with skin have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Granny Smith ApplesVS Fuji ApplesGala ApplesVS Fuji Apples

Compare Foods

Comparing Nutrients in 300 calories Granny Smith ApplesVS Gala Apples

Weight per 300 calories

Which food has more nutrients per 300 calories - Granny Smith Apples or Gala Apples?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: