Comparing Nutrients in 1 pound Corn VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Corn	Raw Kamut	Recommended Dietary Allowance
Energy	57% 1656kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	9.96% 9.66g	97g per day for Men 19-50 years
Saturated Fat	9.45% 3.03g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	246% 320g	130g per day for Men 19-50 years
Sugars	4% 2.9g	49% 35.6g	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	0.69% 0.5g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	87% 33g	132% 50.3g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Corn	Raw Kamut	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.92mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	217% 2.82mg	90% 1.17mg	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	21.5% 86μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	18.4% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Raw Kamut	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	255% 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	154% 12.3mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	539% 12.4mg	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	136% 953mg	236% 1651mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	128% 70.3μg	672% 370μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	1.27% 47g	1.36% 50.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Raw Kamut per 1 lb

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

Lets compare vitamin content per 1 pound of Corn vs Raw Kamut:

• 1 pound of Corn has 2.4 times more Vitamin B6 than Raw Kamut.
• While 1 lb of Uncooked Khorasan Wheat contains 1.5 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B5 than Yellow Corn Grain .
• Both Corn and Raw Kamut provide similar amounts of Vitamin B2 and Vitamin E per one pound.
• Both Yellow Corn Grain as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in one pound.

Comparing minerals per 1 pound for Corn vs Raw Kamut:

• 1 pound of Corn has 7 times more Sodium than Raw Kamut.
• While 1 lb of Uncooked Khorasan Wheat contains 3.1 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 5.6 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 5.3 times more Selenium and 1.7 times more Zinc than Yellow Corn Grain .
• Both Corn and Raw Kamut contain similar levels of Magnesium per one pound.
• 1 pound of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Corn has 2.2 times more Fat, 3.4 times more Saturated Fat, 1.4 times more Omega 3 and 3.7 times more Omega 6 than Raw Kamut.
• While 1 lb of Uncooked Khorasan Wheat contains 12.3 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Yellow Corn Grain .
• Both Corn and Raw Kamut offer comparable quantities of Energy and Carbohydrate per one pound.