Comparing Nutrients in 300 calories Raw Kamut VS Broccoli

Weight per 300 calories

• Raw Kamut: 89g
• Broccoli: 882g

Raw Kamut has 9.9 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Raw Kamut	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.95% 1.9g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	45% 58.6g	130g per day for Men 19-50 years
Sugars	9.63% 6.98g	20.7% 15g	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	0.14% 0.098g	8.28% 6g	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	% 0.55g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0.49g	% 0.88g	g per day for Men 19-50 years
Fiber	26% 9.9g	60.4% 23g	38g per day for Men 19-50 years
Protein	23% 13g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Broccoli	Recommended Dietary Allowance
Vitamin A	0.099% 0.89μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	119% 1.54mg	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	NA	139% 556μg	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	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.62% 0.54mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Broccoli	Recommended Dietary Allowance
Calcium	1.96% 19.6mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	48% 0.43mg	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	42% 3.36mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	80.6% 1.85mg	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	46.3% 324mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.45mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.27% 9.85g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 307.3 times more Vitamin A, 6.3 times more Vitamin B2, 6 times more Vitamin B5, 6.7 times more Vitamin B6, more Vitamin C, 12.7 times more Vitamin E and 559.5 times more Vitamin K than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Raw Kamut vs Broccoli:

• Uncooked Khorasan Wheat has 1.3 times more Manganese and 3.3 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 21.2 times more Calcium, 1.9 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 7.8 times more Potassium, 65.4 times more Sodium and 80 times more Water than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Raw Broccoli have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli contains 1.7 times more Fat, 5.8 times more Saturated Fat, 13 times more Omega 3, 2.1 times more Sugars, 61.3 times more Fructose, 2.3 times more Fiber and 1.9 times more Protein than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Raw Broccoli have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Uncooked Khorasan Wheat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.