Comparing Nutrients in 1 pound Cooked Kamut VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Cooked Kamut	16%	5%	79%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Cooked Kamut	Cooked Spelt	Recommended Dietary Allowance
Energy	20.6% 599kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.76g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	92% 120g	130g per day for Men 19-50 years
Sugars	19.2% 14g	NA	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	46.6% 17.7g	38g per day for Men 19-50 years
Protein	46.3% 26g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Cooked Spelt	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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	28% 0.36mg	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	14.7% 59μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.26% 1.1mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Cooked Spelt	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	108% 0.98mg	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	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	215% 4.95mg	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	97% 680mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	263% 145μg	33% 18μg	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	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	8% 296g	8.16% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Kamut vs Cooked Spelt:

Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of vitamins per 1 lb
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 1 lb.
• Both Cooked Khorasan Wheat as well as Cooked Spelt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Kamut vs Cooked Spelt:

• Cooked Khorasan Wheat has 8 times more Selenium and 1.5 times more Zinc than Cooked Spelt.
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of macro-nutrients per 1 lb
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Cooked Khorasan Wheat as well as Cooked Spelt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.