Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	51% whole wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Energy	125% 3620kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	NA	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	212% 276g	130g per day for Men 19-50 years
Sugars	36% 26g	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	2.76% 2g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	266% 101g	113% 43g	38g per day for Men 19-50 years
Protein	241% 135g	102% 57g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	309% 3.7mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	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	148% 590μg	27.5% 110μg	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	NA	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	11.3% 1.7mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Calcium	27% 270mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	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	416% 33.3mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	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	410% 2870mg	210% 1470mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	580% 319μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	17.6% 652g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Cooked Kamut per 1 kg

Compare the macro and micronutrient content in 1 kg of 51% whole wheat Pasta 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 51% whole wheat Pasta vs Cooked Kamut:

• 1 kilogram of 51% whole wheat Pasta has 3.9 times more Vitamin B1, 6.4 times more Vitamin B2, 3.4 times more Vitamin B3, 4 times more Vitamin B6 and 5.4 times more Vitamin B9 than Cooked Kamut.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Cooked Kamut:

• 1 kilogram of 51% whole wheat Pasta has 3 times more Calcium, 2.1 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium, 2.2 times more Selenium and 1.3 times more Zinc than Cooked Kamut.
• 1 kilogram of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of 51% whole wheat Pasta has 2.7 times more Energy, 3.2 times more Fat, 2.6 times more Carbohydrate, 2.3 times more Fiber and 2.4 times more Protein than Cooked Kamut.
• Both 51% whole wheat Pasta and Cooked Kamut offer comparable quantities of Sugars per one kilogram.