Comparing Nutrients in 1 kilogram Raw Kamut VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Raw Kamut	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	116% 3370kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	39.8% 38.6g	97g per day for Men 19-50 years
Saturated Fat	6.13% 1.96g	17% 5.43g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	33.7% 5.73g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	591% 769g	130g per day for Men 19-50 years
Sugars	108% 78.4g	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	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	192% 73g	38g per day for Men 19-50 years
Protein	260% 145g	124% 69.3g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.66mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	398% 63.8mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	285% 3.7mg	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	62.5% 250μg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	22% 220mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	256% 2.3mg	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	298% 24mg	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	200% 4.6mg	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	389% 2720mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	1482% 815μg	280% 154μg	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	157% 17.3mg	11mg per day for Men 19-50 years
Water	3% 111g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS Whole Yellow Corn Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw Kamut vs Whole Yellow Corn Flour:

• 1 kilogram of Raw Kamut has 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.5 times more Vitamin E than Whole Yellow Corn Flour.
• While 1 kg of Whole-grain Yellow Corn Flour contains 1.4 times more Vitamin B6 than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Raw Kamut vs Whole Yellow Corn Flour:

• 1 kilogram of Raw Kamut has 3.1 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 5.9 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 5.3 times more Selenium and 2.1 times more Zinc than Whole Yellow Corn Flour.
• 1 kilogram of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Kamut has 12.3 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Whole Yellow Corn Flour.
• While 1 kg of Whole-grain Yellow Corn Flour contains 1.8 times more Fat and 3 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Raw Kamut and Whole Yellow Corn Flour offer comparable quantities of Energy, Omega 3 and Carbohydrate per one kilogram.