Comparing Nutrients in 7 ounces Raw Spelt VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Navel Oranges	Recommended Dietary Allowance
Energy	23% 671kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	19% 25g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	23.3% 17g	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	0.66% 0.48g	6.16% 4.47g	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	% 1.67g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 1.17g	% 8.5g	g per day for Men 19-50 years
Fiber	56% 21.2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	51.6% 29g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68.8% 20.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	17% 67.5μg	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	130% 117mg	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	10.5% 1.57mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Navel Oranges	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	8.6% 0.077mg	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	110% 8.8mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	2.5% 0.058mg	2.3mg per day for Men 19-50 years
Molybdenum	405% 182μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	114% 796mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.59% 22g	4.6% 171g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 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.
• While Raw Navel Oranges contain more Vitamin A and more Vitamin C than Uncooked Spelt.
• Both Uncooked Spelt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 7 oz.

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

• Uncooked Spelt has 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.
• While Raw Navel Oranges contain 1.6 times more Calcium and 7.8 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 7 ounces:

• Uncooked Spelt has 6.9 times more Energy, 16.2 times more Fat, 23.9 times more Saturated 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.
• While Raw Navel Oranges contain 9.4 times more Fructose than Uncooked Spelt.
• Both Uncooked Spelt and Raw Navel Oranges have similar amounts of Sugars per 7 oz.
• Both Uncooked Spelt as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.