Comparing Nutrients in 300 calories Raw Spelt VS Oranges

Weight per 300 calories

• Raw Spelt: 88.8g
• Oranges: 638g

Raw Spelt has 7.2 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Raw Spelt or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Oranges	7%	2%	91%

Macro Nutrients

	Raw Spelt	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.16g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.23% 1.06g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	57.7% 75g	130g per day for Men 19-50 years
Sugars	8.35% 6.05g	82.3% 59.7g	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	0.29% 0.21g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	23% 13g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.8% 9.23μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	48% 191μg	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	377% 340mg	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	4.67% 0.7mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	32% 0.29mg	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	49.3% 3.94mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	6.94% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	181% 81.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 356mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raw Spelt vs Oranges:

• Uncooked Spelt has 3.4 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Raw Spelt vs Oranges:

• Uncooked Spelt has 1.6 times more Copper, 6.2 times more Iron, 1.9 times more Magnesium, 16.6 times more Manganese, 4 times more Phosphorus, 3.3 times more Selenium and 6.5 times more Zinc than Raw Oranges.
• While Raw Oranges contain 10.7 times more Calcium, 3.4 times more Potassium and 56.6 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 300 calories:

• Uncooked Spelt has 1.3 times more Omega 3, 9.2 times more Omega 6 and 2.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 9.9 times more Sugars and 1.6 times more Fiber than Uncooked Spelt.
• Both Uncooked Spelt and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Uncooked Spelt as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.