Comparing Nutrients in 1 pound Raw Kamut VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Raw Kamut	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	52.7% 1529kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	9.96% 9.66g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	2.78% 0.89g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	61.7% 80g	130g per day for Men 19-50 years
Sugars	49% 35.6g	28.5% 20.6g	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% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 20g	g per day for Men 19-50 years
Fiber	132% 50.3g	125% 47.6g	38g per day for Men 19-50 years
Protein	118% 66g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Oil Roasted 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.2% 0.83mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9.98% 100mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	539% 12.4mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	93% 3171mg	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	127% 14mg	11mg per day for Men 19-50 years
Water	1.36% 50.2g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Kamut versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Raw Kamut has 6.2 times more Vitamin B1, 1.7 times more Vitamin B3, 4.1 times more Vitamin B5 and 2.2 times more Vitamin B6 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 4.2 times more Vitamin B2 and 42.6 times more Vitamin E than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in one pound.

Comparing minerals per 1 pound for Raw Kamut vs Oil Roasted Almonds:

• 1 pound of Raw Kamut has 19.9 times more Selenium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 13.2 times more Calcium, 1.9 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Uncooked Khorasan Wheat .
• Both Raw Kamut and Oil Roasted Almonds contain similar levels of Iron, Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Kamut has more Omega 3, 4 times more Carbohydrate and 1.7 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.8 times more Energy, 25.9 times more Fat, 21.5 times more Saturated Fat, 23.6 times more Omega 6 and 1.5 times more Protein than Uncooked Khorasan Wheat .
• Both Raw Kamut and Oil Roasted Almonds offer comparable quantities of Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3