Comparing Nutrients in 1 pound Raw Spelt VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Raw Spelt	Canned Orange Juice	Recommended Dietary Allowance
Energy	53% 1533kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	38.4% 50g	130g per day for Men 19-50 years
Sugars	42.7% 31g	55% 39.7g	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	1.5% 1.1g	15.2% 11g	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	% 3.8g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 2.68g	% 18.4g	g per day for Men 19-50 years
Fiber	128% 48.5g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	118% 66g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	157% 47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	27.2% 109μg	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	152% 137mg	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	24% 3.6mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Canned Orange Juice	Recommended Dietary Allowance
Calcium	12.2% 122mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	252% 20mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	4.14% 0.095mg	2.3mg per day for Men 19-50 years
Molybdenum	926% 417μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	260% 1819mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	1.35% 50g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Canned Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Raw Spelt vs Canned Orange Juice:

• 1 pound of Raw Spelt has 9.3 times more Vitamin B1, 5.4 times more Vitamin B2, 34 times more Vitamin B3, 5.9 times more Vitamin B5, 7.4 times more Vitamin B6, 1.9 times more Vitamin B9, 4 times more Vitamin E and 36 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains more Vitamin C than Uncooked Spelt.
• 1 pound of Raw Spelt have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Uncooked Spelt as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Raw Spelt vs Canned Orange Juice:

• 1 pound of Raw Spelt has 2.7 times more Calcium, 23.2 times more Copper, 44.4 times more Iron, 13.6 times more Magnesium, 142 times more Manganese, 23.6 times more Phosphorus, 2.1 times more Potassium, 117 times more Selenium and 82 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 8 times more Water than Uncooked Spelt.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Spelt has 7.2 times more Energy, 16.2 times more Fat, 9.3 times more Omega 3, 44.2 times more Omega 6, 6.4 times more Carbohydrate, 35.7 times more Fiber and 21.4 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.3 times more Sugars and 10.1 times more Fructose than Uncooked Spelt.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein