Comparing Nutrients in 1 pound Roasted Almonds VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Roasted Almonds	Raw Kamut	Recommended Dietary Allowance
Energy	94% 2712kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	9.96% 9.66g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	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	73.3% 95g	246% 320g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 2.5g	g per day for Men 19-50 years
Fiber	130% 49.4g	132% 50.3g	38g per day for Men 19-50 years
Protein	170% 95g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	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	29% 1.46mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	62.4% 249μg	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	723% 108mg	18.4% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Raw Kamut	Recommended Dietary Allowance
Calcium	122% 1216mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	236% 1651mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	672% 370μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.36% 50.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Raw Kamut per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds 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 Roasted Almonds vs Raw Kamut:

• 1 pound of Roasted Almonds has 6.5 times more Vitamin B2 and 39.2 times more Vitamin E than Raw Kamut.
• While 1 lb of Uncooked Khorasan Wheat contains 7.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds 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 Roasted Almonds vs Raw Kamut:

• 1 pound of Roasted Almonds has 12.2 times more Calcium, 2.2 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Potassium than Raw Kamut.
• While 1 lb of Uncooked Khorasan Wheat contains 40.8 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Raw Kamut contain similar levels of Iron, Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.8 times more Energy, 24.7 times more Fat, 20.9 times more Saturated Fat, 22.6 times more Omega 6 and 1.4 times more Protein than Raw Kamut.
• While 1 lb of Uncooked Khorasan Wheat contains 4.8 times more Omega 3, 3.4 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Raw Kamut offer comparable quantities of Fiber per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3