RationTracker

Apples Gala vs Raspberries Red

Every measured nutrient, side by side: per serving first, then per 100 calories and per 100 grams.

Key takeaways

  • Raspberries Red has more protein per 100 calories: 1.16 g against 0.325 g.
  • Apples Gala is lighter per 100 g: 59 kcal against 79.5 kcal.
  • Apples Gala leads in 1 micronutrient, including Fructose.
  • Raspberries Red leads in 25 micronutrients, including Vitamin A, Thiamin (B1), Niacin (B3).

Per serving

Apples Galaper 1 cup, sliced (109 g)
64.3kcalin 1 cup, sliced (109 g)

Macros

Calories64.3 kcal
Protein0.209 g
Carbs15.5 g
Fat0.147 g

Vitamins

Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →1.09 / 900 µg0%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.015 / 1.2 mg1%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.053 / 1.3 mg4%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0.089 / 16 mg1%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.06 / 5 mg1%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.044 / 1.7 mg3%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →2.08 / 400 µg1%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →3.71 / 550 mg1%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →0 / 90 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.196 / 15 mg1%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →1.42 / 120 µg1%

Minerals

CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →7.43 / 1,000 mg1%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.098 / 18 mg1%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →5.42 / 400 mg1%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →10.6 / 700 mg2%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →117 / 3,500 mg3%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →0.698 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.04 / 11 mg0%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.029 / 0.9 mg3%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.043 / 2.3 mg2%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →0 / 55 µg0%

Carbohydrates

FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →2.4 / 30 g8%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →12.1 / 50 g24%
StarchStarchFunctionStarch is a chain of glucose molecules that the body breaks down for energy over a longer window than sugar does. It is the main carbohydrate in grains, potatoes, and legumes.Top food sources of Starch →0.055 g
FructoseFructoseFunctionFructose is the sugar found naturally in fruit and is processed by the liver differently than glucose. In whole fruit it comes packaged with fiber that slows its absorption.Top food sources of Fructose →7.46 / 25 g30%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0 g
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0 g
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0 / 20 g0%
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0 g
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0 g
Raspberries Redper 1 cup, unthawed (140 g)
111kcalin 1 cup, unthawed (140 g)

Macros

Calories111 kcal
Protein1.3 g
Carbs27.2 g
Fat0.679 g

Vitamins

Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →4.9 / 900 µg1%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.076 / 1.2 mg6%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.102 / 1.3 mg8%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0.634 / 16 mg4%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.386 / 5 mg8%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.067 / 1.7 mg4%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →37.8 / 400 µg9%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →14.3 / 550 mg3%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →23.9 / 90 mg27%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →1.03 / 15 mg7%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →9.1 / 120 µg8%

Minerals

CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →27.3 / 1,000 mg3%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.987 / 18 mg5%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →25.2 / 400 mg6%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →32.9 / 700 mg5%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →209 / 3,500 mg6%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →3.5 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.343 / 11 mg3%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.137 / 0.9 mg15%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.882 / 2.3 mg38%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →0.42 / 55 µg1%

Carbohydrates

FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →6.09 / 30 g20%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →19.8 / 50 g40%
StarchStarchFunctionStarch is a chain of glucose molecules that the body breaks down for energy over a longer window than sugar does. It is the main carbohydrate in grains, potatoes, and legumes.Top food sources of Starch →0.266 g
FructoseFructoseFunctionFructose is the sugar found naturally in fruit and is processed by the liver differently than glucose. In whole fruit it comes packaged with fiber that slows its absorption.Top food sources of Fructose →4.54 / 25 g18%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.087 g
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.028 g
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.049 / 20 g0%
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.027 g
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.052 g

Per 100 calories

Apples Galaper 100 calories
100kcalper 100 calories

Macros

Calories100 kcal
Protein0.325 g
Carbs24.2 g
Fat0.229 g

Vitamins

Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →1.69 / 900 µg0%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.024 / 1.2 mg2%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.083 / 1.3 mg6%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0.139 / 16 mg1%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.093 / 5 mg2%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.068 / 1.7 mg4%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →3.23 / 400 µg1%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →5.76 / 550 mg1%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →0 / 90 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.305 / 15 mg2%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →2.2 / 120 µg2%

Minerals

CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →11.6 / 1,000 mg1%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.153 / 18 mg1%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →8.43 / 400 mg2%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →16.5 / 700 mg2%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →181 / 3,500 mg5%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →1.08 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.063 / 11 mg1%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.046 / 0.9 mg5%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.066 / 2.3 mg3%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →0 / 55 µg0%

Carbohydrates

FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →3.74 / 30 g12%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →18.8 / 50 g38%
StarchStarchFunctionStarch is a chain of glucose molecules that the body breaks down for energy over a longer window than sugar does. It is the main carbohydrate in grains, potatoes, and legumes.Top food sources of Starch →0.085 g
FructoseFructoseFunctionFructose is the sugar found naturally in fruit and is processed by the liver differently than glucose. In whole fruit it comes packaged with fiber that slows its absorption.Top food sources of Fructose →11.6 / 25 g46%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0 g
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0 g
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0 / 20 g0%
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0 g
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0 g
Raspberries Redper 100 calories
100kcalper 100 calories

Macros

Calories100 kcal
Protein1.16 g
Carbs24.4 g
Fat0.61 g

Vitamins

Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →4.4 / 900 µg0%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.068 / 1.2 mg6%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.092 / 1.3 mg7%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0.57 / 16 mg4%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.347 / 5 mg7%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.06 / 1.7 mg4%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →34 / 400 µg8%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →12.8 / 550 mg2%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →21.4 / 90 mg24%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.925 / 15 mg6%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →8.18 / 120 µg7%

Minerals

CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →24.5 / 1,000 mg2%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.887 / 18 mg5%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →22.6 / 400 mg6%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →29.6 / 700 mg4%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →187 / 3,500 mg5%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →3.14 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.308 / 11 mg3%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.123 / 0.9 mg14%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.792 / 2.3 mg34%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →0.377 / 55 µg1%

Carbohydrates

FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →5.47 / 30 g18%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →17.8 / 50 g36%
StarchStarchFunctionStarch is a chain of glucose molecules that the body breaks down for energy over a longer window than sugar does. It is the main carbohydrate in grains, potatoes, and legumes.Top food sources of Starch →0.239 g
FructoseFructoseFunctionFructose is the sugar found naturally in fruit and is processed by the liver differently than glucose. In whole fruit it comes packaged with fiber that slows its absorption.Top food sources of Fructose →4.08 / 25 g16%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.078 g
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.025 g
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.044 / 20 g0%
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.024 g
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.047 g

Per 100 grams

Apples Galaper 100 grams
59kcalper 100 grams

Macros

Calories59 kcal
Protein0.192 g
Carbs14.3 g
Fat0.135 g

Vitamins

Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →1 / 900 µg0%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.014 / 1.2 mg1%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.049 / 1.3 mg4%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0.082 / 16 mg1%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.055 / 5 mg1%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.04 / 1.7 mg2%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →1.91 / 400 µg0%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →3.4 / 550 mg1%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →0 / 90 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.18 / 15 mg1%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →1.3 / 120 µg1%

Minerals

CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →6.82 / 1,000 mg1%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.09 / 18 mg1%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →4.98 / 400 mg1%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →9.72 / 700 mg1%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →107 / 3,500 mg3%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →0.64 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.037 / 11 mg0%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.027 / 0.9 mg3%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.039 / 2.3 mg2%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →0 / 55 µg0%

Carbohydrates

FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →2.21 / 30 g7%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →11.1 / 50 g22%
StarchStarchFunctionStarch is a chain of glucose molecules that the body breaks down for energy over a longer window than sugar does. It is the main carbohydrate in grains, potatoes, and legumes.Top food sources of Starch →0.05 g
FructoseFructoseFunctionFructose is the sugar found naturally in fruit and is processed by the liver differently than glucose. In whole fruit it comes packaged with fiber that slows its absorption.Top food sources of Fructose →6.85 / 25 g27%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0 g
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0 g
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0 / 20 g0%
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0 g
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0 g
Raspberries Redper 100 grams
79.5kcalper 100 grams

Macros

Calories79.5 kcal
Protein0.925 g
Carbs19.4 g
Fat0.485 g

Vitamins

Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →3.5 / 900 µg0%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.054 / 1.2 mg5%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.073 / 1.3 mg6%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0.453 / 16 mg3%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.276 / 5 mg6%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.048 / 1.7 mg3%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →27 / 400 µg7%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →10.2 / 550 mg2%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →17.1 / 90 mg19%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.735 / 15 mg5%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →6.5 / 120 µg5%

Minerals

CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →19.5 / 1,000 mg2%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.705 / 18 mg4%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →18 / 400 mg5%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →23.5 / 700 mg3%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →149 / 3,500 mg4%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →2.5 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.245 / 11 mg2%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.098 / 0.9 mg11%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.63 / 2.3 mg27%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →0.3 / 55 µg1%

Carbohydrates

FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →4.35 / 30 g14%
SugarSugarFunctionSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.Top food sources of Sugar →14.2 / 50 g28%
StarchStarchFunctionStarch is a chain of glucose molecules that the body breaks down for energy over a longer window than sugar does. It is the main carbohydrate in grains, potatoes, and legumes.Top food sources of Starch →0.19 g
FructoseFructoseFunctionFructose is the sugar found naturally in fruit and is processed by the liver differently than glucose. In whole fruit it comes packaged with fiber that slows its absorption.Top food sources of Fructose →3.24 / 25 g13%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.062 g
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.02 g
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.035 / 20 g0%
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.019 g
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.037 g

Full profiles

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Apples Gala and Raspberries Red, including preparation variants and research-cited compound levels, or compare any two foods.

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