Comparing Nutrients in 1 kilogram Raw Kamut VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Raw Kamut	Broccoli	Recommended Dietary Allowance
Energy	116% 3370kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	6.13% 1.96g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	33.7% 5.73g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	51% 66.4g	130g per day for Men 19-50 years
Sugars	108% 78.4g	23.4% 17g	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	1.5% 1.1g	9.38% 6.8g	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	% 6.2g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 1g	g per day for Men 19-50 years
Fiber	292% 111g	68.4% 26g	38g per day for Men 19-50 years
Protein	260% 145g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.66mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	398% 63.8mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	135% 1.75mg	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	NA	158% 630μg	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	0% 0mg	991% 892mg	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	40.7% 6.1mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	54.4% 0.49mg	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	471% 37.7mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1189% 27.4mg	91% 2.1mg	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	520% 3640mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	1482% 815μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	335% 36.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	3% 111g	24% 893g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 8 times more Vitamin B1, 1.6 times more Vitamin B2, 10 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 56.4 times more Vitamin K than Uncooked Khorasan Wheat .

Comparing minerals per 1 kilogram for Raw Kamut vs Broccoli:

• Uncooked Khorasan Wheat has 10.3 times more Copper, 5.2 times more Iron, 6.2 times more Magnesium, 13 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 32.6 times more Selenium and 9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Calcium, 6.6 times more Sodium and 8.1 times more Water than Uncooked Khorasan Wheat .

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Khorasan Wheat has 9.9 times more Energy, 5.8 times more Fat, 11.7 times more Omega 6, 10.6 times more Carbohydrate, 4.6 times more Sugars, 4.3 times more Fiber and 5.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Omega 3 than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.