Lets compare vitamin content per 5 ounces of Cooked Spelt vs Navel Oranges:
Cooked Spelt has 1.5 times more Vitamin B1, 6 times more Vitamin B3 and 1.7 times more Vitamin E than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 1.7 times more Vitamin B2, 2.6 times more Vitamin B9 and more Vitamin C than Cooked Spelt.
Both Cooked Spelt and Raw Navel Oranges have similar amounts of Vitamin B6 per 5 oz.
Both Cooked Spelt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 5 oz.
Comparing minerals per 5 ounces for Cooked Spelt vs Navel Oranges:
Cooked Spelt has 5.5 times more Copper, 12.8 times more Iron, 4.5 times more Magnesium, 37.6 times more Manganese, 6.5 times more Phosphorus, more Selenium and 15.6 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 4.3 times more Calcium and 1.3 times more Water than Cooked Spelt.
Both Cooked Spelt and Raw Navel Oranges have similar amounts of Potassium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Cooked Spelt has 2.6 times more Energy, 2.1 times more Carbohydrate, 1.8 times more Fiber and 6 times more Protein than Raw Navel Oranges.
Both Cooked Spelt as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.