Comparing Nutrients in 1 kilogram Cooked Kamut VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Kamut	16%	5%	79%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Kamut	Navel Oranges	Recommended Dietary Allowance
Energy	45.5% 1320kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	96% 125g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	113% 43g	58% 22g	38g per day for Men 19-50 years
Protein	102% 57g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Navel Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	448% 10.3mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	580% 319μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	17.6% 652g	23.2% 860g	3700g per day for Men 19-50 years

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

• Cooked Khorasan Wheat has 1.4 times more Vitamin B1, 5.4 times more Vitamin B3 and 1.6 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Vitamin B2 and 3.1 times more Vitamin B9 than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Raw Navel Oranges have similar amounts of Vitamin B6 per 1 kg.
• Both Cooked Khorasan Wheat as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cooked Kamut vs Navel Oranges:

• Cooked Khorasan Wheat has 5.3 times more Copper, 13.5 times more Iron, 4.4 times more Magnesium, 35.5 times more Manganese, 6.4 times more Phosphorus, more Selenium and 23 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.8 times more Calcium and 1.3 times more Water than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Raw Navel Oranges have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Khorasan Wheat has 2.7 times more Energy, 2.2 times more Carbohydrate, 2 times more Fiber and 6.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.8 times more Sugars than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.