Comparing Nutrients in 100 calories Cooked Kamut VS Raw Spelt

Weight per 100 calories

• Cooked Kamut: 75.8g
• Raw Spelt: 29.6g

Uncooked Spelt has 2.6 times more energy per unit of mass than Cooked Khorasan Wheat, which is high in comparison to other foods. Cooked Kamut having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked Kamut	Raw Spelt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	NA	2.08% 0.35g	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% 20.8g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	2.8% 2g	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	0.098% 0.071g	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	% 0.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	8.57% 3.26g	8.33% 3.17g	38g per day for Men 19-50 years
Protein	7.72% 4.33g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Raw 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	8.97% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.75% 0.023mg	2.57% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.33% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.08% 0.053mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.3% 3.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.1% 8.33μg	3.33% 13.3μg	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	1.56% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.89% 1.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Raw Spelt	Recommended Dietary Allowance
Calcium	0.68% 6.8mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	16.8% 0.15mg	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	9.6% 40.2mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	38.4% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	60.4% 27μg	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% 119mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	6.3% 3.46μg	55μg per day for Men 19-50 years
Sodium	0.4% 6.06mg	0.16% 2.37mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	8.82% 0.97mg	11mg per day for Men 19-50 years
Water	1.33% 49.4g	0.088% 3.26g	3700g per day for Men 19-50 years

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

• Uncooked Spelt contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.3 times more Vitamin E than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Uncooked Spelt have similar amounts of Vitamin B3 per 100 kcal.
• Both Cooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in 100 kcal.

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

• Cooked Khorasan Wheat has 7 times more Selenium, 1.4 times more Zinc and 15.1 times more Water than Uncooked Spelt.
• Both Cooked Khorasan Wheat and Uncooked Spelt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium per 100 kcal.
• Both Cooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

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