Comparing Nutrients in 300 calories Cooked Kamut VS Cooked Spelt

Weight per 300 calories

• Cooked Kamut: 227g
• Cooked Spelt: 236g

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

Which food has more nutrients per 300 calories - Cooked Kamut or Cooked Spelt?

Macros Ratio

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

Macro Nutrients

	Cooked Kamut	Cooked Spelt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	2.07% 2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.7g	48% 62.5g	130g per day for Men 19-50 years
Sugars	9.62% 6.98g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25.7% 9.77g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	23% 13g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.24% 0.068mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	14.5% 0.19mg	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	6.25% 25μg	7.68% 30.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	3.64% 0.55mg	4.1% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Cooked Spelt	Recommended Dietary Allowance
Calcium	2.05% 20.5mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	56.4% 0.51mg	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	50% 4mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	112% 2.58mg	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	47.7% 334mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	9.94% 338mg	3400mg per day for Men 19-50 years
Selenium	132% 72.5μg	17% 9.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	4% 148g	4.25% 157g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Kamut vs Cooked Spelt:

Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of vitamins per 300 kcal
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 300 kcal.
• Both Cooked Khorasan Wheat as well as Cooked Spelt have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cooked Kamut vs Cooked Spelt:

• Cooked Khorasan Wheat has 7.7 times more Selenium and 1.4 times more Zinc than Cooked Spelt.
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 300 kcal.
• Both Cooked Khorasan Wheat as well as Cooked Spelt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of macro-nutrients per 300 kcal
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Cooked Khorasan Wheat as well as Cooked Spelt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.