Comparing Nutrients in 14 ounces Broccoli VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Broccoli	Cooked Kamut	Recommended Dietary Allowance
Energy	4.65% 135kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	84.3% 110g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	17% 12g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	45% 17g	38g per day for Men 19-50 years
Protein	20% 11g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	21.4% 0.28mg	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	62.5% 250μg	11% 43.7μg	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	393% 354mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Kamut	Recommended Dietary Allowance
Calcium	18.7% 187mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	91% 0.82mg	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	36.2% 2.9mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	178% 4.1mg	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	37.4% 262mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7% 259g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cooked Kamut:

• Raw Broccoli has 3.9 times more Vitamin B2, 2.5 times more Vitamin B6, 5.7 times more Vitamin B9 and 3.3 times more Vitamin E than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 1.3 times more Vitamin B1 and 3.6 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cooked Kamut:

• Raw Broccoli has 5.2 times more Calcium, 1.9 times more Potassium, 4.1 times more Sodium and 1.4 times more Water than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 4.2 times more Copper, 2.4 times more Iron, 2.3 times more Magnesium, 4.9 times more Manganese, 2.2 times more Phosphorus, 12.8 times more Selenium and 4.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Cooked Khorasan Wheat contains 3.9 times more Energy, 4.2 times more Carbohydrate, 1.8 times more Sugars, 1.7 times more Fiber and 2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cooked Khorasan Wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.