Comparing Nutrients in 14 ounces Raw Kamut VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Raw Kamut	Almonds	Recommended Dietary Allowance
Energy	46% 1338kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.45g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	47% 15g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 280g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	43% 31g	24% 17.3g	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	0.6% 0.44g	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	% 2.46g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 15.7g	g per day for Men 19-50 years
Fiber	116% 44g	131% 49.6g	38g per day for Men 19-50 years
Protein	103% 57.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.25mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.77mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Almonds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	455% 4.1mg	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	187% 15mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	472% 11mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	206% 1445mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	588% 323μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 2.8 times more Vitamin B1, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 6.2 times more Vitamin B2 and 42 times more Vitamin E than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Raw Kamut vs Almonds:

• Uncooked Khorasan Wheat has 1.3 times more Manganese and 19.9 times more Selenium than Almonds.
• While Almonds contain 12.2 times more Calcium, 2 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Potassium than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Almonds have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Khorasan Wheat has 16 times more Omega 3, 3.3 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Energy, 23.4 times more Fat, 19.4 times more Saturated Fat, 21.5 times more Omega 6 and 1.5 times more Protein than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Almonds have similar amounts of Fiber per 14 oz.
• Both Uncooked Khorasan Wheat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.