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Comparing Nutrients in 100 calories Cooked SpeltVS Oranges

Weight per 100 calories

Cooked Spelt
78.7g
Oranges
213g

Cooked Spelt has 2.7 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Cooked Spelt or Oranges?

Macros Ratio

Protein Fat Carbs

Cooked Spelt
16%
6%
78%
Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.69%0.67g
Fat
0.26%0.26g
0.67 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.1%0.032g
NA gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.93%0.015g
NA gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.23%0.038g
NA gvs0.038 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%21g
Carbohydrate
19.2%25g
21 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.1%3.07g
Fiber
13.4%5.1g
3.07 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.73%4.33g
Protein
3.57%2g
4.33 gvs2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
2.6%23.4μg
RAE, retinol activity equivalents
0 μgvs23.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.76%0.081mg
Vitamin B1
15.4%0.19mg
Thiamine
0.081 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.8%0.024mg
Vitamin B2
6.55%0.085mg
Riboflavin
0.024 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.6%2.02mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
2.02 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
10.6%0.53mg
Pantothenic acid
NA mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.85%0.063mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.063 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.56%10.2μg
Vitamin B9
16%64μg
Folates and Folic Acid
10.2 μgvs64 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
126%113mg
Ascorbic acid
0 mgvs113 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.36%0.2mg
Vitamin E
2.55%0.38mg
Tocopherols and Tocotrienols
0.2 mgvs0.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.79%7.87mg
Calcium
8.5%85mg
7.87 mgvs85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19%0.17mg
Copper
10.6%0.096mg
0.17 mgvs0.096 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16.4%1.3mg
Iron
2.66%0.21mg
1.3 mgvs0.21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.2%38.6mg
Magnesium
5.07%21.3mg
38.6 mgvs21.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37.4%0.86mg
Manganese
2.3%0.053mg
0.86 mgvs0.053 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17%118mg
Phosphorus
4.26%29.8mg
118 mgvs29.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.3%113mg
Potassium
11.3%385mg
113 mgvs385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.73%3.15μg
Selenium
1.93%1.06μg
3.15 μgvs1.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.94mg
Sodium
0%0mg
3.94 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.95%0.98mg
Zinc
1.35%0.15mg
0.98 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.4%52.4g
Water
5%185g
52.4 gvs185 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Spelt vs Oranges:
Comparing minerals per 100 calories for Cooked Spelt vs Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: