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

Macros Ratio

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

Macro Nutrients

	Raw Kamut	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	52.7% 1529kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	9.96% 9.66g	17.3% 16.7g	97g per day for Men 19-50 years
Saturated Fat	2.78% 0.89g	7.54% 2.4g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	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	246% 320g	267% 347g	130g per day for Men 19-50 years
Sugars	49% 35.6g	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	0.69% 0.5g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	76.4% 29g	38g per day for Men 19-50 years
Protein	118% 66g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	214% 2.57mg	558% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.2% 0.83mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	NA	184% 735μg	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	0% 0mg	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	18.4% 2.77mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	9.98% 100mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	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	214% 17mg	482% 38.6mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	539% 12.4mg	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	236% 1651mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	672% 370μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	74.2% 8.16mg	11mg per day for Men 19-50 years
Water	1.36% 50.2g	1.2% 44.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Raw 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 Raw Kamut vs White Corn Flour Masa, enriched:

• 1 pound of Raw Kamut has 4.9 times more Vitamin B5 and 5.1 times more Vitamin E than White Corn Flour Masa, enriched.
• While 1 lb of White Corn Flour Masa, enriched contains 2.6 times more Vitamin B1, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Uncooked Khorasan Wheat .
• 1 pound of White Corn Flour Masa, enriched have insufficient amounts of Vitamin E
• Both Uncooked Khorasan Wheat as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in one pound.

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

• 1 pound of Raw Kamut has 2.4 times more Copper, 1.4 times more Magnesium, 7.3 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 7.8 times more Selenium and 2 times more Zinc than White Corn Flour Masa, enriched.
• While 1 lb of White Corn Flour Masa, enriched contains 6.3 times more Calcium and 2.3 times more Iron than Uncooked Khorasan Wheat .

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Kamut has 4.9 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than White Corn Flour Masa, enriched.
• While 1 lb of White Corn Flour Masa, enriched contains 1.7 times more Fat and 2.9 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Raw Kamut and White Corn Flour Masa, enriched offer comparable quantities of Energy, Omega 3 and Carbohydrate per one pound.