Comparing Nutrients in 14 ounces Cooked 51% Whole Wheat Pasta VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Energy	21.8% 631kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	8.7% 8.45g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	215% 280g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	43% 31g	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	0.38% 0.28g	0.6% 0.44g	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	% 0.28g	% 2.46g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 2.2g	g per day for Men 19-50 years
Fiber	48% 18.3g	116% 44g	38g per day for Men 19-50 years
Protein	41.2% 23g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	187% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	75.3% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	79% 1.03mg	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	20% 79.4μg	NA	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	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	2.65% 0.4mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	223% 2mg	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	82% 6.55mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	472% 11mg	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	62.4% 437mg	206% 1445mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	588% 323μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	6.5% 241g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked 51% Whole Wheat Pasta vs Raw Kamut:

• Uncooked Khorasan Wheat contains 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.1 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 14 ounces for Cooked 51% Whole Wheat Pasta vs Raw Kamut:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 5.5 times more Water than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.8 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 3.3 times more Phosphorus, 5.2 times more Potassium, 2.4 times more Selenium and 3.3 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Khorasan Wheat contains 2.1 times more Energy, 1.4 times more Fat, 2.2 times more Carbohydrate, 9.2 times more Sugars, 2.4 times more Fiber and 2.5 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Uncooked Khorasan Wheat have similar amounts of Omega 3 and Omega 6 per 14 oz.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Uncooked Khorasan Wheat have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.