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

Weight per 300 calories

• 51% whole wheat Pasta: 83g
• Raw Kamut: 89g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	51% whole wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.95% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	3% 0.51g	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% 63g	130g per day for Men 19-50 years
Sugars	2.97% 2.15g	9.63% 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	0.14% 0.098g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.49g	g per day for Men 19-50 years
Fiber	22% 8.37g	26% 9.9g	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	Raw Kamut	Recommended Dietary Allowance
Vitamin A	NA	0.099% 0.89μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	17.7% 0.23mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	0.94% 0.14mg	3.62% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.62% 0.75μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	1.96% 19.6mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	50% 0.45mg	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	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	80.8% 1.86mg	106% 2.43mg	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	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	132% 72.6μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0.3% 4.45mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	29.8% 3.28mg	11mg per day for Men 19-50 years
Water	0.2% 7.33g	0.27% 9.85g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Uncooked Khorasan Wheat contain 1.6 times more Vitamin B1 and 1.3 times more Vitamin B5 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 300 calories.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin E and Vitamin K in 300 calories.

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

• 300 kcal of Uncooked Khorasan Wheat contain 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.6 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut contain similar levels of Iron and Potassium per 300 calories.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Uncooked Khorasan Wheat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Uncooked Khorasan Wheat contain 3.2 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Uncooked Khorasan Wheat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.