Comparing Nutrients in 500 calories Golden Delicious ApplesVS Granny Smith Apples

Weight per 500 calories

Golden Delicious Apples

877g

Granny Smith Apples

862g

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

Which food has more nutrients per 500 calories - Golden Delicious Apples or Granny Smith Apples?

Macros Ratio

Protein Fat Carbs

Golden Delicious Apples

96%

Granny Smith Apples

94%

500 kcal ▼

Macro Nutrients

Golden Delicious Applesvs Granny Smith Apples

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.36%1.3g

Fat

1.7%1.64g

1.3 gvs1.64 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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92%119g

Carbohydrate

90%117g

119 gvs117 g

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

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121%88g

Sugars

114%82.7g

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

88 gvs82.7 g

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

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74%53.5g

Fructose

59.5%43g

≤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]

53.5 gvs43 g

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

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%16.4g

Glucose

%23g

16.4 gvs23 g

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

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%18g

Sucrose

%16.6g

18 gvs16.6 g

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

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55.4%21g

Fiber

63.5%24g

21 gvs24 g

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

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4.4%2.46g

Protein

6.77%3.8g

2.46 gvs3.8 g

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

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Vitamins

Golden Delicious Applesvs Granny Smith Apples

2.92%26.3μg

Vitamin A

4.8%43μg

RAE, retinol activity equivalents

26.3 μgvs43 μg

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

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13%0.16mg

Vitamin B1

13.6%0.16mg

Thiamine

0.16 mgvs0.16 mg

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

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17.5%0.23mg

Vitamin B2

16.6%0.22mg

Riboflavin

0.23 mgvs0.22 mg

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

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5.15%0.82mg

Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

0.82 mgvs1.1 mg

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

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13%0.65mg

Vitamin B5

9.66%0.48mg

Pantothenic acid

0.65 mgvs0.48 mg

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

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34.4%0.45mg

Vitamin B6

24.5%0.32mg

Pyridoxine

0.45 mgvs0.32 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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6.58%26.3μg

Vitamin B9

6.47%26μg

Folates and Folic Acid

26.3 μgvs26 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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10.5%1.58mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

1.58 mgvs1.55 mg

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

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13%15.8μg

Vitamin K

23%27.6μg

Phytomenadione or phylloquinone

15.8 μgvs27.6 μg

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

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Minerals

Golden Delicious Applesvs Granny Smith Apples

5.26%52.6mg

Calcium

4.3%43mg

52.6 mgvs43 mg

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

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29.2%0.26mg

Copper

29.7%0.27mg

0.26 mgvs0.27 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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14.3%1.14mg

Iron

16%1.3mg

1.14 mgvs1.3 mg

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

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10.4%44mg

Magnesium

10.3%43mg

44 mgvs43 mg

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

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13.3%0.31mg

Manganese

16.5%0.38mg

0.31 mgvs0.38 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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12.5%87.7mg

Phosphorus

14.8%103mg

87.7 mgvs103 mg

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

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25.8%877mg

Potassium

30.4%1034mg

877 mgvs1034 mg

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

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0%0μg

Selenium

1.57%0.86μg

0 μgvs0.86 μg

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

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1.17%17.5mg

Sodium

0.57%8.62mg

17.5 mgvs8.62 mg

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

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3.2%0.35mg

Zinc

3.13%0.34mg

0.35 mgvs0.34 mg

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

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20.3%753g

Water

20%737g

753 gvs737 g

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

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Lets compare vitamin content per 500 calories 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 1.3 times more Vitamin B3 and 1.7 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, Vitamin B9 and Vitamin E per 500 kcal.
Both Raw Golden Delicious Apples with skin as well as Raw Granny Smith Apples with skin have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Golden Delicious Apples vs Granny Smith Apples:

Raw Golden Delicious Apples with skin have 1.2 times more Calcium 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 Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 500 kcal.
Both Raw Golden Delicious Apples with skin as well as Raw Granny Smith Apples with skin have insufficient amounts of Selenium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Golden Delicious Apples with skin have 1.2 times more Fructose than Raw Granny Smith Apples with skin .
While Raw Granny Smith Apples with skin contain 1.5 times more Protein 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 Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
Both Raw Golden Delicious Apples with skin as well as Raw Granny Smith Apples with skin have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Golden Delicious ApplesVS Gala ApplesGranny Smith ApplesVS Gala Apples

Compare Foods

Comparing Nutrients in 500 calories Golden Delicious ApplesVS Granny Smith Apples

Weight per 500 calories

Which food has more nutrients per 500 calories - Golden Delicious Apples or Granny Smith Apples?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: