Comparing Nutrients in 14 ounces 51% whole wheat Pasta VS Raw Kamut

Macros Ratio

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

Macro Nutrients

	51% whole wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Energy	49.5% 1437kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	8.7% 8.45g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	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	223% 290g	215% 280g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	1.1% 0.79g	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	% 0.79g	% 2.46g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 2.2g	g per day for Men 19-50 years
Fiber	105% 40g	116% 44g	38g per day for Men 19-50 years
Protein	96% 53.6g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	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	123% 1.47mg	187% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	75.3% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	58.5% 234μg	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	4.5% 0.67mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Calcium	10.7% 107mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	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	165% 13.2mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	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	163% 1139mg	206% 1445mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	501% 275μg	588% 323μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.95% 35g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Raw Kamut per 14 oz

Compare the macro and micronutrient content in 14 oz of 51% whole wheat Pasta versus 14 oz of Raw Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of 51% whole wheat Pasta vs Raw Kamut:

• 14 ounces of 51% whole wheat Pasta have 1.2 times more Vitamin B3 than Raw Kamut.
• While 14 oz of Uncooked Khorasan Wheat contain 1.5 times more Vitamin B1 and 3.6 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for 51% whole wheat Pasta vs Raw Kamut:

• 14 ounces of 51% whole wheat Pasta have 1.2 times more Calcium than Raw Kamut.
• While 14 oz of Uncooked Khorasan Wheat contain 1.3 times more Phosphorus and 1.5 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of 51% whole wheat Pasta have 1.3 times more Fat, 1.3 times more Omega 3 and 1.5 times more Omega 6 than Raw Kamut.
• While 14 oz of Uncooked Khorasan Wheat contain 3 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 14 ounces.