Comparing Nutrients in 14 ounces Cooked Kamut VS Cooked Spelt

Macros Ratio

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

Macro Nutrients

	Cooked Kamut	Cooked Spelt	Recommended Dietary Allowance
Energy	18% 524kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	80.7% 105g	130g per day for Men 19-50 years
Sugars	17% 12g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45% 17g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	24.4% 0.32mg	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	11% 43.7μg	13% 51.6μg	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	6.35% 0.95mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Cooked Spelt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	95% 0.85mg	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	87.3% 7mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	188% 4.33mg	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	83.3% 583mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	7% 259g	7.14% 264g	3700g per day for Men 19-50 years

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

Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of vitamins per 14 oz
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 14 oz.
• Both Cooked Khorasan Wheat as well as Cooked Spelt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Kamut vs Cooked Spelt:

• Cooked Khorasan Wheat has 8 times more Selenium and 1.5 times more Zinc than Cooked Spelt.
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of macro-nutrients per 14 oz
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Cooked Khorasan Wheat as well as Cooked Spelt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.