Comparing Nutrients in 1 kilogram Corn VS Raw Kamut

Macros Ratio

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

Macro Nutrients

	Corn	Raw Kamut	Recommended Dietary Allowance
Energy	126% 3650kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	33.7% 5.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 743g	543% 706g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	108% 78.4g	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	1.5% 1.1g	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	% 6.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.5g	g per day for Men 19-50 years
Fiber	192% 73g	292% 111g	38g per day for Men 19-50 years
Protein	168% 94g	260% 145g	56g per day for Men 19-50 years

Vitamins

	Corn	Raw Kamut	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	321% 3.85mg	472% 5.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	398% 63.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	190% 9.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	478% 6.2mg	199% 2.6mg	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	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	0% 0mg	0% 0mg	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	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Raw Kamut	Recommended Dietary Allowance
Calcium	7% 70mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	562% 5.06mg	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	471% 37.7mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	1189% 27.4mg	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	520% 3640mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	1482% 815μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	335% 36.8mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Raw Kamut per 1 kg

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

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

• 1 kilogram of Corn has 2.4 times more Vitamin B6 than Raw Kamut.
• While 1 kg of Uncooked Khorasan Wheat contains 1.5 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B5 than Yellow Corn Grain .
• Both Corn and Raw Kamut provide similar amounts of Vitamin B2 and Vitamin E per one kilogram.
• Both Yellow Corn Grain as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Corn vs Raw Kamut:

• 1 kilogram of Corn has 7 times more Sodium than Raw Kamut.
• While 1 kg of Uncooked Khorasan Wheat contains 3.1 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 5.6 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 5.3 times more Selenium and 1.7 times more Zinc than Yellow Corn Grain .
• Both Corn and Raw Kamut contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn has 2.2 times more Fat, 3.4 times more Saturated Fat, 1.4 times more Omega 3 and 3.7 times more Omega 6 than Raw Kamut.
• While 1 kg of Uncooked Khorasan Wheat contains 12.3 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Yellow Corn Grain .
• Both Corn and Raw Kamut offer comparable quantities of Energy and Carbohydrate per one kilogram.