Comparing Nutrients in 14 ounces Raw Kamut VS Cooked Kamut

Macros Ratio

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

Macro Nutrients

	Raw Kamut	Cooked Kamut	Recommended Dietary Allowance
Energy	46% 1338kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.45g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 280g	84.3% 110g	130g per day for Men 19-50 years
Sugars	43% 31g	17% 12g	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	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	116% 44g	45% 17g	38g per day for Men 19-50 years
Protein	103% 57.7g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.25mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	21.4% 0.28mg	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	NA	11% 43.7μg	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	NA	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Cooked Kamut	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	91% 0.82mg	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	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	472% 11mg	178% 4.1mg	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	206% 1445mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	588% 323μg	230% 127μg	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	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	7% 259g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 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 Raw Kamut vs Cooked Kamut:

• Uncooked Khorasan Wheat has 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.
• While Cooked Khorasan Wheat contains 5.9 times more Water than Uncooked Khorasan Wheat .

Comparison of macro-nutrients per 14 ounces:

• Uncooked Khorasan Wheat has 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 Uncooked Khorasan Wheat as well as Cooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.