Lets compare vitamin content per 5 ounces of Cooked Spelt vs Oranges:
Cooked Spelt has 9.1 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.4 times more Vitamin E than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B2, 2.3 times more Vitamin B9 and more Vitamin C than Cooked Spelt.
Both Cooked Spelt and Raw Oranges have similar amounts of Vitamin B1 per 5 oz.
Both Cooked Spelt as well as Raw Oranges have insufficient amounts of Vitamin B12 in 5 oz.
Comparing minerals per 5 ounces for Cooked Spelt vs Oranges:
Cooked Spelt has 4.8 times more Copper, 16.7 times more Iron, 4.9 times more Magnesium, 43.6 times more Manganese, 10.7 times more Phosphorus, 8 times more Selenium and 17.9 times more Zinc than Raw Oranges.
While Raw Oranges contain 4 times more Calcium, 1.3 times more Potassium and 1.3 times more Water than Cooked Spelt.
Comparison of macro-nutrients per 5 ounces:
Cooked Spelt has 2.7 times more Energy, 2.3 times more Carbohydrate, 1.6 times more Fiber and 5.9 times more Protein than Raw Oranges.
Both Cooked Spelt as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.