Comparing Nutrients in 1 pound Cooked Kamut VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Kamut	16%	5%	79%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Cooked Kamut	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	20.6% 599kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.76g	17.3% 16.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	7.54% 2.4g	32g per day for Men 19-50 years
Omega 3	NA	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	44.6% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	267% 347g	130g per day for Men 19-50 years
Sugars	19.2% 14g	10% 7.3g	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	51.3% 19.5g	76.4% 29g	38g per day for Men 19-50 years
Protein	46.3% 26g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	558% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	166% 2.15mg	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	12.5% 50μg	184% 735μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.26% 1.1mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	4.1% 41mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	105% 0.95mg	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	100% 8mg	482% 38.6mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	74% 1.7mg	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	95% 667mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	263% 145μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	76% 8.35mg	74.2% 8.16mg	11mg per day for Men 19-50 years
Water	8% 296g	1.2% 44.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Kamut VS White Corn Flour Masa, enriched per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Kamut vs White Corn Flour Masa, enriched:

• 1 lb of White Corn Flour Masa, enriched contains 15.5 times more Vitamin B1, 26.8 times more Vitamin B2, 4.3 times more Vitamin B3, 6.8 times more Vitamin B6 and 14.7 times more Vitamin B9 than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin B12 and Vitamin E in one pound.

Comparing minerals per 1 pound for Cooked Kamut vs White Corn Flour Masa, enriched:

• 1 pound of Cooked Kamut has 2.7 times more Manganese and 3 times more Selenium than White Corn Flour Masa, enriched.
• While 1 lb of White Corn Flour Masa, enriched contains 15.3 times more Calcium, 4.8 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Cooked Khorasan Wheat.
• Both Cooked Kamut and White Corn Flour Masa, enriched contain similar levels of Copper and Zinc per one pound.
• 1 pound of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Kamut has 1.9 times more Sugars than White Corn Flour Masa, enriched.
• While 1 lb of White Corn Flour Masa, enriched contains 2.8 times more Energy, 4.4 times more Fat, 2.8 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Cooked Khorasan Wheat.