Comparing Nutrients in 1 kilogram Raw Kamut VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Raw Kamut	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	116% 3370kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	6.13% 1.96g	16.6% 5.32g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	33.7% 5.73g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	589% 766g	130g per day for Men 19-50 years
Sugars	108% 78.4g	22.2% 16g	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	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	% 6.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	292% 111g	168% 64g	38g per day for Men 19-50 years
Protein	260% 145g	151% 84.6g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.66mg	1229% 14.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	619% 8.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	398% 63.8mg	621% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	365% 4.75mg	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	405% 1620μg	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	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	40.7% 6.1mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	22% 220mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	232% 2.1mg	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	1063% 85mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	1189% 27.4mg	163% 3.76mg	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	330% 2310mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	1482% 815μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	335% 36.8mg	164% 18mg	11mg per day for Men 19-50 years
Water	3% 111g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS White Corn Flour Masa, enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Kamut versus 1 kg of White Corn Flour Masa, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Kamut vs White Corn Flour Masa, enriched:

• 1 kilogram of Raw Kamut has 4.9 times more Vitamin B5 and 5.1 times more Vitamin E than White Corn Flour Masa, enriched.
• While 1 kg of White Corn Flour Masa, enriched contains 2.6 times more Vitamin B1, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Uncooked Khorasan Wheat .
• 1 kilogram of White Corn Flour Masa, enriched have insufficient amounts of Vitamin E
• Both Uncooked Khorasan Wheat as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Raw Kamut vs White Corn Flour Masa, enriched:

• 1 kilogram of Raw Kamut has 2.4 times more Copper, 1.4 times more Magnesium, 7.3 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 7.8 times more Selenium and 2 times more Zinc than White Corn Flour Masa, enriched.
• While 1 kg of White Corn Flour Masa, enriched contains 6.3 times more Calcium and 2.3 times more Iron than Uncooked Khorasan Wheat .

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Kamut has 4.9 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than White Corn Flour Masa, enriched.
• While 1 kg of White Corn Flour Masa, enriched contains 1.7 times more Fat and 2.9 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Raw Kamut and White Corn Flour Masa, enriched offer comparable quantities of Energy, Omega 3 and Carbohydrate per one kilogram.