Comparing Nutrients in 100 calories Cooked Kamut VS Cooked Spelt

Weight per 100 calories

• Cooked Kamut: 75.8g
• Cooked Spelt: 78.7g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Kamut	16%	5%	79%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Cooked Kamut	Cooked Spelt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16% 21g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	NA	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.57% 3.26g	8.1% 3.07g	38g per day for Men 19-50 years
Protein	7.72% 4.33g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	6.76% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.75% 0.023mg	1.8% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.08% 0.053mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.1% 8.33μg	2.56% 10.2μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	1.36% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Cooked Spelt	Recommended Dietary Allowance
Calcium	0.68% 6.8mg	0.79% 7.87mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	19% 0.17mg	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	16.7% 1.33mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	8.66% 36.4mg	9.2% 38.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	37.4% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 111mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	3.3% 113mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	5.73% 3.15μg	55μg per day for Men 19-50 years
Sodium	0.4% 6.06mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	8.95% 0.98mg	11mg per day for Men 19-50 years
Water	1.33% 49.4g	1.4% 52.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Kamut vs Cooked Spelt:

Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of vitamins per 100 kcal
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 100 kcal.
• Both Cooked Khorasan Wheat as well as Cooked Spelt have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cooked Kamut vs Cooked Spelt:

• Cooked Khorasan Wheat has 7.7 times more Selenium and 1.4 times more Zinc than Cooked Spelt.
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 100 kcal.
• Both Cooked Khorasan Wheat as well as Cooked Spelt have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of macro-nutrients per 100 kcal
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Cooked Khorasan Wheat as well as Cooked Spelt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.