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

Macros Ratio

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

Macro Nutrients

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	116% 3370kcal	55% 1590kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	6.13% 1.96g	7.47% 2.4g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	33.7% 5.73g	32% 5.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	242% 315g	130g per day for Men 19-50 years
Sugars	108% 78.4g	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	1.5% 1.1g	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	% 6.2g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 2g	g per day for Men 19-50 years
Fiber	292% 111g	121% 46g	38g per day for Men 19-50 years
Protein	260% 145g	104% 58.2g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.66mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	398% 63.8mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	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	NA	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	40.7% 6.1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	22% 220mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	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	471% 37.7mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	1189% 27.4mg	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	520% 3640mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	1482% 815μg	622% 342μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	335% 36.8mg	102% 11mg	11mg per day for Men 19-50 years
Water	3% 111g	16.4% 607g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Raw 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 Raw Kamut vs Cooked 51% Whole Wheat Pasta:

• 1 kilogram of Raw Kamut has 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.1 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• 1 kilogram of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

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

• 1 kilogram of Raw Kamut has 1.8 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 3.3 times more Phosphorus, 5.2 times more Potassium, 2.4 times more Selenium and 3.3 times more Zinc than Cooked 51% Whole Wheat Pasta.
• 1 kilogram of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Kamut has 2.1 times more Energy, 1.4 times more Fat, 1.2 times more Omega 3, 2.2 times more Carbohydrate, 9.2 times more Sugars, 2.4 times more Fiber and 2.5 times more Protein than Cooked 51% Whole Wheat Pasta.
• Both Raw Kamut and Cooked 51% Whole Wheat Pasta offer comparable quantities of Omega 6 per one kilogram.