Comparing Nutrients in 5 ounces Oranges with Peel VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Raw Spelt	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	9.95% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	76.5% 99g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.67g	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	NA	0.47% 0.34g	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.84g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	40% 15g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Raw Spelt	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	16% 63.8μg	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	112% 101mg	0% 0mg	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	NA	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Raw Spelt	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	80.5% 0.72mg	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	14% 1.13mg	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	NA	184% 4.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	289% 130μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.45% 31mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Raw Spelt per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Raw Spelt:

• 5 ounces of Oranges with Peel have more Vitamin C than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 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 Raw Oranges with Peel .
• 5 ounces of Raw Spelt have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Uncooked Spelt have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Raw Spelt:

• 5 ounces of Oranges with Peel have 2.6 times more Calcium and 7.5 times more Water than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 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 Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Uncooked Spelt contain 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 Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6