Comparing Nutrients in 14 ounces Raw Kamut VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Raw Kamut	Raw Spelt	Recommended Dietary Allowance
Energy	46% 1338kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.45g	9.94% 9.64g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 280g	214% 279g	130g per day for Men 19-50 years
Sugars	43% 31g	37.3% 27g	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	1.3% 0.95g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 2.34g	g per day for Men 19-50 years
Fiber	116% 44g	112% 42.5g	38g per day for Men 19-50 years
Protein	103% 57.7g	103% 58g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Raw Spelt	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	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.77mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	138% 41.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	44.7% 179μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Raw Spelt	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	225% 2.03mg	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	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	472% 11mg	515% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	811% 365μg	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	227% 1592mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	588% 323μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	118% 13mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.2% 43.7g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 1.6 times more Vitamin B1 and 1.6 times more Vitamin B2 than Uncooked Spelt.
• While Uncooked Spelt contains 1.3 times more Vitamin E and 2 times more Vitamin K than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Uncooked Spelt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Uncooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

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

• Uncooked Khorasan Wheat has 7 times more Selenium than Uncooked Spelt.
• Both Uncooked Khorasan Wheat and Uncooked Spelt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Spelt contains 2.1 times more Saturated Fat, 1.4 times more Omega 3 and 2.1 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Uncooked Spelt have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Uncooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.