Comparing Nutrients in 300 calories Raw Kamut VS Cooked 51% Whole Wheat Pasta

Weight per 300 calories

• Raw Kamut: 89g
• Cooked 51% Whole Wheat Pasta: 189g

Raw Kamut has 2.1 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Discover which food has more nutrients per 300 calories - Raw Kamut or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.95% 1.9g	2.9% 2.83g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	45.7% 59.5g	130g per day for Men 19-50 years
Sugars	9.63% 6.98g	2.2% 1.6g	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	0.18% 0.13g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	% 0.49g	% 0.38g	g per day for Men 19-50 years
Fiber	26% 9.9g	23% 8.68g	38g per day for Men 19-50 years
Protein	23% 13g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.099% 0.89μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	8.68% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	14% 0.18mg	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	9.43% 37.7μg	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	0% 0mg	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	3.62% 0.54mg	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	1.96% 19.6mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	41.7% 0.38mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	84.7% 1.95mg	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	29.6% 208mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.45mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	0.27% 9.85g	3.1% 115g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 300 calories - Raw Kamut or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 300 calories of Raw Kamut vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Raw Kamut have 1.7 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta.
• Both Raw Kamut and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• Both Uncooked Khorasan Wheat as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Raw Kamut vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Raw Kamut have 1.4 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 2.5 times more Potassium and 1.6 times more Zinc than Cooked 51% Whole Wheat Pasta.
• Both Raw Kamut and Cooked 51% Whole Wheat Pasta contain similar levels of Copper, Iron and Selenium per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Uncooked Khorasan Wheat as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raw Kamut have 4.4 times more Sugars than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Raw Kamut and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Raw Kamut provide inadequate amounts of Omega 6
• Both Uncooked Khorasan Wheat as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina provide inadequate amounts of Omega 3 in 300 calories.