Comparing Nutrients in 500 calories Cooked SpeltVS Oranges

Weight per 500 calories

Cooked Spelt

394g

Oranges

1064g

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 500 calories - Cooked Spelt or Oranges?

Macros Ratio

Protein Fat Carbs

Cooked Spelt

16%

78%

Oranges

91%

500 kcal ▼

Macro Nutrients

Cooked Speltvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.45%3.35g

Fat

1.3%1.28g

3.35 gvs1.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.5%0.16g

NA gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

4.65%0.074g

NA gvs0.074 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

1.13%0.19g

NA gvs0.19 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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80%104g

Carbohydrate

96%125g

104 gvs125 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

137%99g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs99 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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40.4%15.4g

Fiber

67%25.5g

15.4 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38.7%21.7g

Protein

18%10g

21.7 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Speltvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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33.8%0.41mg

Vitamin B1

77%0.93mg

Thiamine

0.41 mgvs0.93 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.1%0.12mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.12 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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63.2%10mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

10 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

53%2.66mg

Pantothenic acid

NA mgvs2.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.2%0.31mg

Vitamin B6

49%0.64mg

Pyridoxine

0.31 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.8%51μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

51 μgvs319 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

629%566mg

Ascorbic acid

0 mgvs566 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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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6.82%1.02mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

1.02 mgvs1.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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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

Cooked Speltvs Oranges

3.94%39.4mg

Calcium

42.6%426mg

39.4 mgvs426 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.85mg

Copper

53%0.48mg

0.85 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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82%6.57mg

Iron

13.3%1.06mg

6.57 mgvs1.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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46%193mg

Magnesium

25.3%106mg

193 mgvs106 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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187%4.3mg

Manganese

11.6%0.27mg

4.3 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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84.4%591mg

Phosphorus

21.3%149mg

591 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.6%563mg

Potassium

56.6%1926mg

563 mgvs1926 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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28.6%15.7μg

Selenium

9.67%5.3μg

15.7 μgvs5.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.3%19.7mg

Sodium

0%0mg

19.7 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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44.7%4.92mg

Zinc

6.77%0.74mg

4.92 mgvs0.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.1%262g

Water

25%923g

262 gvs923 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cooked Spelt vs Oranges:

Cooked Spelt has 3.4 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.3 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin E than Cooked Spelt.
Both Cooked Spelt as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cooked Spelt vs Oranges:

Cooked Spelt has 1.8 times more Copper, 6.2 times more Iron, 1.8 times more Magnesium, 16.2 times more Manganese, 4 times more Phosphorus, 3 times more Selenium and 6.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 10.8 times more Calcium, 3.4 times more Potassium and 3.5 times more Water than Cooked Spelt.

Comparison of macro-nutrients per 500 calories:

Cooked Spelt has 2.2 times more Protein than Raw Oranges.
While Raw Oranges contain 1.7 times more Fiber than Cooked Spelt.
Both Cooked Spelt and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cooked Spelt as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked SpeltVS TeffOrangesVS TeffCooked SpeltVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Cooked SpeltVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Spelt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: