Comparing Nutrients in 1 pound Raw Kamut VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Raw Kamut	Almonds	Recommended Dietary Allowance
Energy	52.7% 1529kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	9.96% 9.66g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.78% 0.89g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	75% 98g	130g per day for Men 19-50 years
Sugars	49% 35.6g	27.2% 19.7g	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	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	% 2.8g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 18g	g per day for Men 19-50 years
Fiber	132% 50.3g	149% 56.7g	38g per day for Men 19-50 years
Protein	118% 66g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Almonds	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.2% 0.83mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	50% 200μg	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	775% 116mg	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	Almonds	Recommended Dietary Allowance
Calcium	9.98% 100mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	539% 12.4mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	672% 370μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.36% 50.2g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raw Kamut vs Almonds:

• Uncooked Khorasan Wheat has 2.8 times more Vitamin B1, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 6.2 times more Vitamin B2 and 42 times more Vitamin E than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Raw Kamut vs Almonds:

• Uncooked Khorasan Wheat has 1.3 times more Manganese and 19.9 times more Selenium than Almonds.
• While Almonds contain 12.2 times more Calcium, 2 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Potassium than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Almonds have similar amounts of Iron and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Uncooked Khorasan Wheat has 16 times more Omega 3, 3.3 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Energy, 23.4 times more Fat, 19.4 times more Saturated Fat, 21.5 times more Omega 6 and 1.5 times more Protein than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Almonds have similar amounts of Fiber per 1 lb.
• Both Uncooked Khorasan Wheat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.