Comparing Nutrients in 1 kilogram Cooked Kamut VS Corn

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Cooked Kamut VS Corn per 1 kg

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

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

• 1 kg of Yellow Corn Grain contains 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 Khorasan Wheat.
• 1 kilogram of Cooked Kamut have insufficient amounts of Vitamin E
• Both Cooked Khorasan Wheat as well as Yellow Corn Grain have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Kamut vs Corn:

• 1 kilogram of Cooked Kamut has 2.1 times more Manganese and 2.1 times more Selenium than Corn.
• While 1 kg of Yellow Corn Grain contains 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 and 4.4 times more Sodium than Cooked Khorasan Wheat.
• Both Cooked Kamut and Corn contain similar levels of Zinc per one kilogram.
• Both Cooked Khorasan Wheat as well as Yellow Corn Grain lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Kamut has 4.8 times more Sugars than Corn.
• While 1 kg of Yellow Corn Grain contains 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 Khorasan Wheat.