Comparing Nutrients in 7 ounces Navel Oranges VS Cooked Spelt

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Cooked Spelt	Recommended Dietary Allowance
Energy	3.35% 97kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	6.45% 25.8μg	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	130% 117mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Spelt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	47.4% 0.43mg	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	3.22% 0.26mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	94% 2.17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.52% 45.6mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Spelt per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cooked Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cooked Spelt:

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B2, 2.6 times more Vitamin B9 and more Vitamin C than Cooked Spelt.
• While 7 oz of Cooked Spelt contain 1.5 times more Vitamin B1 and 6 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Cooked Spelt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Spelt have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cooked Spelt:

• 7 ounces of Navel Oranges have 4.3 times more Calcium and 1.3 times more Water than Cooked Spelt.
• While 7 oz of Cooked Spelt contain 5.5 times more Copper, 12.8 times more Iron, 4.5 times more Magnesium, 37.6 times more Manganese, 6.5 times more Phosphorus, more Selenium and 15.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cooked Spelt contain similar levels of Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Spelt contain 2.6 times more Energy, 2.1 times more Carbohydrate, 1.8 times more Fiber and 6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein