Comparing Nutrients in 1 pound 51% whole wheat Pasta VS Cooked Kamut

Macros Ratio

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

Macro Nutrients

	51% whole wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Energy	56.6% 1642kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	3.9% 3.76g	97g per day for Men 19-50 years
Saturated Fat	4.98% 1.6g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	23% 3.92g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	96% 125g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	1.25% 0.91g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 2.72g	NA	g per day for Men 19-50 years
Fiber	121% 46g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	109% 61.3g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.7mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	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	67% 268μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	5.14% 0.77mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Calcium	12.2% 122mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	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	189% 15mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	442% 10mg	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	186% 1302mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	263% 145μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	76% 8.35mg	11mg per day for Men 19-50 years
Water	1.1% 40g	8% 296g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Cooked Kamut per 1 lb

Compare the macro and micronutrient content in 1 lb of 51% whole wheat Pasta 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 51% whole wheat Pasta vs Cooked Kamut:

• 1 pound of 51% whole wheat Pasta has 3.9 times more Vitamin B1, 6.4 times more Vitamin B2, 3.4 times more Vitamin B3, 4 times more Vitamin B6 and 5.4 times more Vitamin B9 than Cooked Kamut.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin E in one pound.

Comparing minerals per 1 pound for 51% whole wheat Pasta vs Cooked Kamut:

• 1 pound of 51% whole wheat Pasta has 3 times more Calcium, 2.1 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium, 2.2 times more Selenium and 1.3 times more Zinc than Cooked Kamut.
• 1 pound of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of 51% whole wheat Pasta has 2.7 times more Energy, 3.2 times more Fat, 2.6 times more Carbohydrate, 2.3 times more Fiber and 2.4 times more Protein than Cooked Kamut.
• Both 51% whole wheat Pasta and Cooked Kamut offer comparable quantities of Sugars per one pound.