Comparing Nutrients in 1 kilogram Raw Kamut VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Raw Kamut	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	116% 3370kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	6.13% 1.96g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	33.7% 5.73g	51% 8.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	562% 731g	130g per day for Men 19-50 years
Sugars	108% 78.4g	36% 26g	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	2.76% 2g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 6g	g per day for Men 19-50 years
Fiber	292% 111g	266% 101g	38g per day for Men 19-50 years
Protein	260% 145g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	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	309% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	398% 63.8mg	497% 79.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	215% 2.8mg	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	148% 590μg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	22% 220mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	473% 4.26mg	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	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	1189% 27.4mg	975% 22.4mg	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	410% 2870mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	108% 3660mg	3400mg per day for Men 19-50 years
Selenium	1482% 815μg	1262% 694μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	335% 36.8mg	218% 24mg	11mg per day for Men 19-50 years
Water	3% 111g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS 51% whole wheat Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Kamut versus 1 kg of 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 51% whole wheat Pasta:

• 1 kilogram of Raw Kamut has 1.5 times more Vitamin B1 and 3.6 times more Vitamin E than 51% whole wheat Pasta.
• Both Raw Kamut and 51% whole wheat Pasta provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• Both Uncooked Khorasan Wheat as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Raw Kamut vs 51% whole wheat Pasta:

• 1 kilogram of Raw Kamut has 1.3 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than 51% whole wheat Pasta.
• Both Raw Kamut and 51% whole wheat Pasta contain similar levels of Calcium, Copper, Iron, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Kamut has 3 times more Sugars than 51% whole wheat Pasta.
• While 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.3 times more Fat, 1.3 times more Omega 3 and 1.5 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Raw Kamut and 51% whole wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.