Comparing Nutrients in 7 ounces Navel Oranges VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Raw Spelt	Recommended Dietary Allowance
Energy	3.35% 97kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.97% 4.82g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	107% 139g	130g per day for Men 19-50 years
Sugars	23.3% 17g	18.7% 13.5g	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	0.66% 0.48g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.17g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	56% 21.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raw 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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	68.8% 20.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	22.3% 89.3μg	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	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Raw Spelt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	113% 1mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	257% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	405% 182μg	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	114% 796mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Raw Spelt per 7 oz

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

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

• 7 ounces of Navel Oranges have more Vitamin C than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 5.4 times more Vitamin B1, 2.2 times more Vitamin B2, 16.1 times more Vitamin B3, 4.1 times more Vitamin B5, 2.9 times more Vitamin B6, 1.3 times more Vitamin B9, 5.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Raw Spelt have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Uncooked Spelt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Navel Oranges have 1.6 times more Calcium and 7.8 times more Water than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 13.1 times more Copper, 34.2 times more Iron, 12.4 times more Magnesium, 102.9 times more Manganese, 17.4 times more Phosphorus, 2.3 times more Potassium, more Selenium and 41 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.2 times more Sugars and 9.4 times more Fructose than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 6.9 times more Energy, 16.2 times more Fat, 7.2 times more Omega 3, 51.9 times more Omega 6, 5.6 times more Carbohydrate, 4.9 times more Fiber and 16 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein