Comparing Nutrients in 300 calories Raw Kamut VS Raw Spelt

Weight per 300 calories

• Raw Kamut: 89g
• Raw Spelt: 88.8g

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

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

Macros Ratio

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

Macro Nutrients

	Raw Kamut	Raw Spelt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.95% 1.9g	2.22% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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% 63g	48% 62.3g	130g per day for Men 19-50 years
Sugars	9.63% 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	0.14% 0.098g	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	% 0.55g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0.49g	% 0.52g	g per day for Men 19-50 years
Fiber	26% 9.9g	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

	Raw Kamut	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0.099% 0.89μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	NA	10% 40μg	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	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	3.62% 0.54mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Raw Spelt	Recommended Dietary Allowance
Calcium	1.96% 19.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	42% 3.36mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	46.3% 324mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.45mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	0.27% 9.85g	0.26% 9.8g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 1.6 times more Vitamin B1 and 1.6 times more Vitamin B2 than Uncooked Spelt.
• While Uncooked Spelt contains 1.3 times more Vitamin E than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Uncooked Spelt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Uncooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 300 kcal.

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

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

Comparison of macro-nutrients per 300 calories:

• Uncooked Spelt contains 1.4 times more Omega 3 and 2.1 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Uncooked Spelt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Uncooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.