Comparing Nutrients in 300 calories Raw Spelt VS Valencia Oranges

Weight per 300 calories

• Raw Spelt: 88.8g
• Valencia Oranges: 612g

Raw Spelt has 6.9 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Raw Spelt	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.16g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	6.23% 1.06g	1.6% 0.27g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	8.35% 6.05g	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	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	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	25% 0.23mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	6.12% 0.14mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	NA	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	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	14.3% 529g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 3.6 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.6 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Uncooked Spelt.
• Both Uncooked Spelt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Raw Spelt vs Valencia Oranges:

• Uncooked Spelt has 2 times more Copper, 7.2 times more Iron, 2 times more Magnesium, 18.8 times more Manganese, 3.4 times more Phosphorus and 7.9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10.2 times more Calcium, 3.2 times more Potassium and 54 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 300 calories:

• Uncooked Spelt has 3.9 times more Omega 6 and 2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Omega 3 and 1.6 times more Fiber than Uncooked Spelt.
• Both Uncooked Spelt and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Uncooked Spelt as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.