Comparing Nutrients in 1 pound Raw Kamut VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Raw Kamut	Raw Spelt	Recommended Dietary Allowance
Energy	52.7% 1529kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	9.96% 9.66g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	2.78% 0.89g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	245% 318g	130g per day for Men 19-50 years
Sugars	49% 35.6g	42.7% 31g	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	1.5% 1.1g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 2.68g	g per day for Men 19-50 years
Fiber	132% 50.3g	128% 48.5g	38g per day for Men 19-50 years
Protein	118% 66g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Raw Spelt	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	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.2% 0.83mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	157% 47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	51% 204μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.4% 2.77mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Raw Spelt	Recommended Dietary Allowance
Calcium	9.98% 100mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	258% 2.3mg	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	252% 20mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	539% 12.4mg	588% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	926% 417μg	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	260% 1819mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	672% 370μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.36% 50.2g	1.35% 50g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 1.6 times more Vitamin B1 and 1.6 times more Vitamin B2 than Uncooked Spelt.
• While Uncooked Spelt contains 1.3 times more Vitamin E and 2 times more Vitamin K than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Uncooked Spelt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Uncooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

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

• Uncooked Khorasan Wheat has 7 times more Selenium than Uncooked Spelt.
• Both Uncooked Khorasan Wheat and Uncooked Spelt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Uncooked Spelt contains 2.1 times more Saturated Fat, 1.4 times more Omega 3 and 2.1 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Uncooked Spelt have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Uncooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.