Comparing Nutrients in 300 calories 51% whole wheat Pasta VS Cooked Kamut

Weight per 300 calories

• 51% whole wheat Pasta: 83g
• Cooked Kamut: 227g

51% whole wheat Pasta has 2.7 times more energy per 100g than Cooked Kamut. It has high energy density when compared to other foods. Cooked Khorasan Wheat having average energy density.

Discover which food has more nutrients per 300 calories - 51% whole wheat Pasta or Cooked Kamut?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	51% whole wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.6g	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	2.97% 2.15g	9.62% 6.98g	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	0.23% 0.17g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	22% 8.37g	25.7% 9.77g	38g per day for Men 19-50 years
Protein	20% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	5.24% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	32.7% 5.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	12.2% 0.16mg	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	12.2% 49μg	6.25% 25μg	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	NA	NA	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	0.94% 0.14mg	3.64% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.62% 0.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	2.05% 20.5mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	52.3% 0.47mg	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	34.5% 2.76mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	80.8% 1.86mg	102% 2.34mg	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	34% 238mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	132% 72.5μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.2% 7.33g	4% 148g	3700g per day for Men 19-50 years

51% Whole Wheat Pasta VS Cooked Kamut Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - 51% whole wheat Pasta or Cooked Kamut?

Lets compare vitamin content per 300 calories of 51% whole wheat Pasta vs Cooked Kamut:

• 300 calories of 51% whole wheat Pasta have 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Cooked Kamut.
• 300 calories of Cooked Kamut have insufficient amounts of Vitamin B2
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for 51% whole wheat Pasta vs Cooked Kamut:

• 300 kcal of Cooked Khorasan Wheat contain 1.3 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 2.1 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Cooked Kamut contain similar levels of Potassium per 300 calories.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Khorasan Wheat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Khorasan Wheat contain 3.2 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Cooked Kamut offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.