Comparing Nutrients in 500 calories Raw Spelt VS Fresh Orange juice

Weight per 500 calories

• Raw Spelt: 148g
• Fresh Orange juice: 1111g

Raw Spelt has 7.5 times more energy per 100g than Fresh Orange juice. It has high energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Raw Spelt or Fresh Orange juice?

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	89% 116g	130g per day for Men 19-50 years
Sugars	14% 10g	129% 93g	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	0.49% 0.36g	32.5% 23.6g	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	% 1.24g	% 20g	g per day for Men 19-50 years
Sucrose	% 0.87g	% 46g	g per day for Men 19-50 years
Fiber	41.7% 16g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.3% 10mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	51.3% 15.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.6% 66.6μg	83.3% 333μg	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	617% 556mg	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	7.8% 1.17mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.44% 5.33μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Fresh Orange juice	Recommended Dietary Allowance
Calcium	4% 40mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	54.3% 0.49mg	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	82% 6.57mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	6.76% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	302% 136μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	84.7% 593mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	26.5% 981g	3700g per day for Men 19-50 years

Raw Spelt VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raw Spelt or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Raw Spelt vs Fresh Orange juice:

• 500 calories of Raw Spelt have 2.3 times more Vitamin B3 than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain more Vitamin A, 1.9 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Uncooked Spelt.
• 500 calories of Raw Spelt have insufficient amounts of Vitamin A and Vitamin C
• Both Uncooked Spelt as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Raw Spelt vs Fresh Orange juice:

• 500 calories of Raw Spelt have 1.5 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 28.4 times more Manganese, 3.1 times more Phosphorus, 15.6 times more Selenium and 8.7 times more Zinc than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 3.1 times more Calcium, 3.9 times more Potassium and 60.2 times more Water than Uncooked Spelt.
• 500 calories of Raw Spelt lack sufficient amounts of Calcium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw Spelt have 5.5 times more Omega 6, 7.1 times more Fiber and 2.8 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 9.3 times more Sugars and 66.3 times more Fructose than Uncooked Spelt.
• Both Raw Spelt and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 6 and Fiber
• Both Uncooked Spelt as well as Raw Orange juice provide inadequate amounts of Omega 3 in 500 calories.