Comparing Nutrients in 1 kilogram Corn VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Corn	Cooked Kamut	Recommended Dietary Allowance
Energy	126% 3650kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	NA	1.6g per day for Men 19-50 years
Omega 6	123% 21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 743g	212% 276g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	42.3% 30.7g	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	192% 73g	113% 43g	38g per day for Men 19-50 years
Protein	168% 94g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Corn	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	321% 3.85mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	478% 6.2mg	54% 0.7mg	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	47.5% 190μg	27.5% 110μg	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	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.7% 4.9mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Cooked Kamut	Recommended Dietary Allowance
Calcium	7% 70mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	230% 2.07mg	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	339% 27mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	448% 10.3mg	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	300% 2100mg	210% 1470mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	580% 319μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	2.8% 104g	17.6% 652g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Cooked Kamut per 1 kg

Compare the macro and micronutrient content in 1 kg of Corn versus 1 kg of Cooked Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Corn vs Cooked Kamut:

• 1 kilogram of Corn has 4.1 times more Vitamin B1, 6.7 times more Vitamin B2, 1.6 times more Vitamin B3, 8.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 2 times more Vitamin E than Cooked Kamut.
• 1 kilogram of Cooked Kamut have insufficient amounts of Vitamin E
• Both Yellow Corn Grain as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Corn vs Cooked Kamut:

• 1 kilogram of Corn has 1.5 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium, 4.4 times more Sodium and 1.2 times more Zinc than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 2.1 times more Manganese and 2.1 times more Selenium than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Cooked Khorasan Wheat lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn has 2.8 times more Energy, 5.7 times more Fat, 8.7 times more Saturated Fat, 2.7 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 4.8 times more Sugars than Yellow Corn Grain .