Comparing Nutrients in 1 pound Whole Yellow Corn Flour VS Cooked Kamut

Macros Ratio

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

Macro Nutrients

	Whole Yellow Corn Flour	Cooked Kamut	Recommended Dietary Allowance
Energy	56.5% 1637kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	3.9% 3.76g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	45.5% 7.74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	96% 125g	130g per day for Men 19-50 years
Sugars	4% 2.9g	19.2% 14g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87% 33g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	56% 31.4g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	24.4% 0.32mg	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	28.3% 113μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Cooked Kamut	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	104% 0.94mg	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	135% 10.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	203% 4.67mg	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	176% 1234mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	263% 145μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	71.3% 7.85mg	76% 8.35mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	8% 296g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Yellow Corn Flour VS Cooked Kamut per 1 lb

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

Lets compare vitamin content per 1 pound of Whole Yellow Corn Flour vs Cooked Kamut:

• 1 pound of Whole Yellow Corn Flour has 2.6 times more Vitamin B1, 2.7 times more Vitamin B2, 5.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.8 times more Vitamin E than Cooked Kamut.
• Both Whole Yellow Corn Flour and Cooked Kamut provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Kamut have insufficient amounts of Vitamin E
• Both Whole-grain Yellow Corn Flour as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Whole Yellow Corn Flour vs Cooked Kamut:

• 1 pound of Whole Yellow Corn Flour has 1.4 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus and 1.9 times more Potassium than Cooked Kamut.
• While 1 lb of Cooked Khorasan Wheat contains 2.2 times more Manganese and 2.1 times more Selenium than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Cooked Kamut contain similar levels of Copper and Zinc per one pound.
• Both Whole-grain Yellow Corn Flour as well as Cooked Khorasan Wheat lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Yellow Corn Flour has 2.7 times more Energy, 4.7 times more Fat, 2.8 times more Carbohydrate, 1.7 times more Fiber and 1.2 times more Protein than Cooked Kamut.
• While 1 lb of Cooked Khorasan Wheat contains 4.8 times more Sugars than Whole-grain Yellow Corn Flour.