Comparing Nutrients in 1 pound Raw Spelt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Raw Spelt	Oranges with Peel	Recommended Dietary Allowance
Energy	53% 1533kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	54% 70.3g	130g per day for Men 19-50 years
Sugars	42.7% 31g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.68g	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	118% 66g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Oranges with Peel	Recommended Dietary Allowance
Calcium	12.2% 122mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	28.7% 0.26mg	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	252% 20mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	1.35% 50g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Oranges with Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Raw Spelt vs Oranges with Peel :

• 1 pound of Raw Spelt has 3.6 times more Vitamin B1, 2.3 times more Vitamin B2, 13.7 times more Vitamin B3, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains more Vitamin C than Uncooked Spelt.
• 1 pound of Raw Spelt have insufficient amounts of Vitamin C
• Both Uncooked Spelt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Raw Spelt vs Oranges with Peel :

• 1 pound of Raw Spelt has 9 times more Copper, 5.6 times more Iron, 9.7 times more Magnesium, 18.2 times more Phosphorus, 2 times more Potassium, 16.7 times more Selenium and 29.8 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.6 times more Calcium and 7.5 times more Water than Uncooked Spelt.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Spelt has 5.4 times more Energy, 8.1 times more Fat, 4.1 times more Omega 3, 27.1 times more Omega 6, 4.5 times more Carbohydrate, 2.4 times more Fiber and 11.2 times more Protein than Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6