Comparing Nutrients in 500 calories Raw Spelt VS Florida Oranges

Weight per 500 calories

• Raw Spelt: 148g
• Florida Oranges: 1087g

Raw Spelt has 7.3 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Raw Spelt or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Raw Spelt	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	96% 125g	130g per day for Men 19-50 years
Sugars	14% 10g	137% 99g	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	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.87g	NA	g per day for Men 19-50 years
Fiber	41.7% 16g	68.6% 26g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.3% 10mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	42.6% 0.55mg	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	46% 185μg	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	543% 489mg	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	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.44% 5.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Florida Oranges	Recommended Dietary Allowance
Calcium	4% 40mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	47% 0.42mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	11.3% 0.26mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	25.6% 947g	3700g per day for Men 19-50 years

Raw Spelt VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raw Spelt or Florida Oranges?

Lets compare vitamin content per 500 calories of Raw Spelt vs Florida Oranges:

• 500 calories of Raw Spelt have 2.3 times more Vitamin B3 than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain more Vitamin A, 2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin E than Uncooked Spelt.
• 500 calories of Raw Spelt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Uncooked Spelt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Raw Spelt vs Florida Oranges:

• 500 calories of Raw Spelt have 1.8 times more Copper, 6.7 times more Iron, 1.9 times more Magnesium, 16.9 times more Manganese, 4.5 times more Phosphorus, 3.2 times more Selenium and 5.6 times more Zinc than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 11.7 times more Calcium, 3.2 times more Potassium and 58.1 times more Water than Uncooked Spelt.
• 500 calories of Raw Spelt lack sufficient amounts of Calcium
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw Spelt have 5.2 times more Omega 6 and 2.8 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 9.8 times more Sugars and 1.6 times more Fiber than Uncooked Spelt.
• Both Raw Spelt and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 6
• Both Uncooked Spelt as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in 500 calories.