Comparing Nutrients in 14 ounces Cooked Kamut VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Cooked Kamut	16%	5%	79%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Cooked Kamut	Raw Kamut	Recommended Dietary Allowance
Energy	18% 524kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	8.7% 8.45g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	13.4% 2.27g	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	215% 280g	130g per day for Men 19-50 years
Sugars	17% 12g	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	NA	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	NA	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	45% 17g	116% 44g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	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	31.4% 0.38mg	187% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	75.3% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	11% 43.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	6.35% 0.95mg	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 Kamut	Raw Kamut	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	87.3% 7mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	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	83.3% 583mg	206% 1445mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	588% 323μg	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	133% 14.6mg	11mg per day for Men 19-50 years
Water	7% 259g	1.2% 44g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat contains 6 times more Vitamin B1, 6.1 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B6 and 2.5 times more Vitamin E than Cooked Khorasan Wheat.

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

• Cooked Khorasan Wheat has 5.9 times more Water than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 2.4 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Potassium, 2.6 times more Selenium and 2 times more Zinc than Cooked Khorasan Wheat.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Khorasan Wheat contains 2.6 times more Energy, 2.6 times more Fat, 2.6 times more Carbohydrate, 2.6 times more Sugars, 2.6 times more Fiber and 2.5 times more Protein than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat as well as Uncooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.