Comparing Nutrients in 1 pound Fresh Orange juice VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Fresh Orange juice	Raw Spelt	Recommended Dietary Allowance
Energy	7.04% 204kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	245% 318g	130g per day for Men 19-50 years
Sugars	52.6% 38g	42.7% 31g	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	13.3% 9.6g	1.5% 1.1g	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	% 8.2g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 18.8g	% 2.68g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	128% 48.5g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Raw Spelt	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	157% 47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	51% 204μg	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	252% 227mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Raw Spelt	Recommended Dietary Allowance
Calcium	5% 50mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	258% 2.3mg	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	11.3% 0.91mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	588% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	926% 417μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77mg	260% 1819mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	135% 15mg	11mg per day for Men 19-50 years
Water	11% 401g	1.35% 50g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Fresh Orange juice has more Vitamin C than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 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 Raw Orange juice.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Raw Spelt have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Uncooked Spelt have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Fresh Orange juice has 8 times more Water than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 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 Raw Orange juice.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fresh Orange juice has 1.2 times more Sugars and 8.8 times more Fructose than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 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 Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein