Comparing Nutrients in 1 kilogram Cooked Kamut VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Kamut	16%	5%	79%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Cooked Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	45.5% 1320kcal	55% 1590kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	7.47% 2.4g	32g per day for Men 19-50 years
Omega 3	NA	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	NA	32% 5.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	242% 315g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	11.7% 8.5g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	113% 43g	121% 46g	38g per day for Men 19-50 years
Protein	102% 57g	104% 58.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	74.6% 0.97mg	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	50% 200μg	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	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	16% 2.4mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	9% 90mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	221% 2mg	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	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	448% 10.3mg	449% 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	210% 1470mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	580% 319μg	622% 342μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	102% 11mg	11mg per day for Men 19-50 years
Water	17.6% 652g	16.4% 607g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Kamut VS Cooked 51% Whole Wheat Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Kamut versus 1 kg of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Kamut vs Cooked 51% Whole Wheat Pasta:

• 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.7 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cooked Kamut vs Cooked 51% Whole Wheat Pasta:

• 1 kilogram of Cooked Kamut has 1.3 times more Phosphorus, 2.1 times more Potassium and 1.6 times more Zinc than Cooked 51% Whole Wheat Pasta.
• Both Cooked Kamut and Cooked 51% Whole Wheat Pasta contain similar levels of Copper, Iron, Magnesium, Manganese and Selenium per one kilogram.
• Both Cooked Khorasan Wheat as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Kamut has 3.6 times more Sugars than Cooked 51% Whole Wheat Pasta.
• Both Cooked Kamut and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.