Comparing Nutrients in 300 calories Cooked Kamut VS Raw Spelt

Weight per 300 calories

• Cooked Kamut: 227g
• Raw Spelt: 88.8g

Uncooked Spelt has 2.6 times more energy per unit of mass than Cooked Khorasan Wheat, which is high in comparison to other foods. Cooked Kamut having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked Kamut	Raw Spelt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	2.22% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	6.23% 1.06g	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% 62.3g	130g per day for Men 19-50 years
Sugars	9.62% 6.98g	8.35% 6.05g	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	0.29% 0.21g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	25.7% 9.77g	25% 9.5g	38g per day for Men 19-50 years
Protein	23% 13g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Raw 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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.24% 0.068mg	7.7% 0.1mg	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	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	30.8% 9.23μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.25% 25μg	10% 40μg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Raw Spelt	Recommended Dietary Allowance
Calcium	2.05% 20.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	50.4% 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	50% 4mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	115% 2.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	181% 81.6μg	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	51% 356mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	132% 72.5μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	4% 148g	0.26% 9.8g	3700g per day for Men 19-50 years

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

• Uncooked Spelt contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.3 times more Vitamin E than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Uncooked Spelt have similar amounts of Vitamin B3 per 300 kcal.
• Both Cooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Cooked Khorasan Wheat has 7 times more Selenium, 1.4 times more Zinc and 15.1 times more Water than Uncooked Spelt.
• Both Cooked Khorasan Wheat and Uncooked Spelt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium per 300 kcal.
• Both Cooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

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