Comparing Nutrients in 100 calories Raw Kamut VS 51% whole wheat Pasta

Weight per 100 calories

• Raw Kamut: 29.7g
• 51% whole wheat Pasta: 27.6g

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

Discover which food has more nutrients per 100 calories - Raw Kamut or 51% whole wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Raw Kamut	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	15.5% 20g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	0.99% 0.72g	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	0.045% 0.033g	0.076% 0.055g	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	% 0.18g	% 0.055g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.17g	g per day for Men 19-50 years
Fiber	8.67% 3.3g	7.34% 2.8g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.033% 0.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	8.54% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.055mg	4.1% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.63% 0.28mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	5.95% 0.077mg	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	NA	4.07% 16.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	0.31% 0.047mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.53μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	0.65% 6.53mg	0.75% 7.46mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	13% 0.12mg	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	14% 1.1mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.6mg	6.84% 28.7mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	27% 0.62mg	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	15.4% 108mg	11.3% 79.3mg	700mg per day for Men 19-50 years
Potassium	3.5% 120mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	35% 19μg	55μg per day for Men 19-50 years
Sodium	0.099% 1.5mg	0.2% 3.04mg	1500mg per day for Men 19-50 years
Zinc	9.93% 1.1mg	6.03% 0.66mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.066% 2.44g	3700g per day for Men 19-50 years

Raw Kamut VS 51% Whole Wheat Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Raw Kamut or 51% whole wheat Pasta?

Lets compare vitamin content per 100 calories of Raw Kamut vs 51% whole wheat Pasta:

• 100 calories of Raw Kamut have 1.6 times more Vitamin B1 and 1.3 times more Vitamin B5 than 51% whole wheat Pasta.
• Both Raw Kamut and 51% whole wheat Pasta provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 calories.
• Both Uncooked Khorasan Wheat as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Raw Kamut vs 51% whole wheat Pasta:

• 100 calories of Raw Kamut have 1.3 times more Copper, 1.2 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.6 times more Zinc than 51% whole wheat Pasta.
• Both Raw Kamut and 51% whole wheat Pasta contain similar levels of Potassium per 100 calories.
• Both Uncooked Khorasan Wheat as well as Dry 51% whole wheat Pasta with Unenriched Semolina lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Raw Kamut have 3.2 times more Sugars than 51% whole wheat Pasta.
• Both Raw Kamut and 51% whole wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Uncooked Khorasan Wheat as well as Dry 51% whole wheat Pasta with Unenriched Semolina provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.