Comparing Nutrients in 1 kilogram Raw Spelt VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Raw Spelt	Fresh Orange juice	Recommended Dietary Allowance
Energy	117% 3380kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	80% 104g	130g per day for Men 19-50 years
Sugars	94% 68.2g	116% 84g	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	3.3% 2.4g	29.2% 21g	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	% 8.4g	% 18g	g per day for Men 19-50 years
Sucrose	% 5.9g	% 41.4g	g per day for Men 19-50 years
Fiber	282% 107g	5.26% 2g	38g per day for Men 19-50 years
Protein	260% 146g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	347% 104μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	556% 500mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52.7% 7.9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Fresh Orange juice	Recommended Dietary Allowance
Calcium	27% 270mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	49% 0.44mg	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	555% 44.4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	6.1% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	2042% 919μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	573% 4010mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.98% 110g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Spelt versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Spelt vs Fresh Orange juice:

• 1 kilogram of Raw Spelt has 4 times more Vitamin B1, 3.8 times more Vitamin B2, 17.1 times more Vitamin B3, 5.6 times more Vitamin B5, 5.8 times more Vitamin B6, 1.5 times more Vitamin B9, 19.8 times more Vitamin E and 36 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains more Vitamin C than Uncooked Spelt.
• 1 kilogram of Raw Spelt have insufficient amounts of Vitamin C
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Uncooked Spelt as well as Raw Orange juice have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Raw Spelt vs Fresh Orange juice:

• 1 kilogram of Raw Spelt has 2.5 times more Calcium, 11.6 times more Copper, 22.2 times more Iron, 12.4 times more Magnesium, 213.1 times more Manganese, 23.6 times more Phosphorus, 1.9 times more Potassium, 117 times more Selenium and 65.6 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 8 times more Water than Uncooked Spelt.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Spelt has 7.5 times more Energy, 12.2 times more Fat, 5.9 times more Omega 3, 41.1 times more Omega 6, 6.7 times more Carbohydrate, 53.5 times more Fiber and 20.8 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 8.8 times more Fructose than Uncooked Spelt.
• Both Raw Spelt and Fresh Orange juice offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein