Comparing Nutrients in 500 calories Corn VS Raw Kamut

Weight per 500 calories

• Corn: 137g
• Raw Kamut: 148g

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

Discover which food has more nutrients per 500 calories - Corn or Raw Kamut?

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Corn	Raw Kamut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.91g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	5.57% 0.089g	4.45% 0.071g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	80.6% 105g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	16% 11.6g	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	NA	0.23% 0.16g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	26.3% 10g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	23% 13g	38.5% 21.6g	56g per day for Men 19-50 years

Vitamins

	Corn	Raw Kamut	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	0.16% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.5% 0.85mg	29.6% 0.38mg	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	6.5% 26μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.47% 0.67mg	6.03% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	2.23% 2.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Raw Kamut	Recommended Dietary Allowance
Calcium	0.96% 9.6mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	83.4% 0.75mg	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	46.4% 3.7mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	176% 4.06mg	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	41% 288mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	17.6% 598mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.03mg	49.6% 5.46mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	0.44% 16.4g	3700g per day for Men 19-50 years

Corn VS Raw Kamut Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Corn or Raw Kamut?

Lets compare vitamin content per 500 calories of Corn vs Raw Kamut:

• 500 calories of Corn have 2.2 times more Vitamin B6 than Raw Kamut.
• While 500 kcal of Uncooked Khorasan Wheat contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B3 and 2.4 times more Vitamin B5 than Yellow Corn Grain .
• Both Corn and Raw Kamut provide similar amounts of Vitamin B2 per 500 calories.
• Both Yellow Corn Grain as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Corn vs Raw Kamut:

• 500 kcal of Uncooked Khorasan Wheat contain 1.7 times more Copper, 1.5 times more Iron, 6.1 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 5.7 times more Selenium and 1.8 times more Zinc than Yellow Corn Grain .
• Both Corn and Raw Kamut contain similar levels of Magnesium per 500 calories.
• Both Yellow Corn Grain as well as Uncooked Khorasan Wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Corn have 3.4 times more Omega 6 than Raw Kamut.
• While 500 kcal of Uncooked Khorasan Wheat contain 13.3 times more Sugars, 1.6 times more Fiber and 1.7 times more Protein than Yellow Corn Grain .
• Both Corn and Raw Kamut offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Raw Kamut provide inadequate amounts of Omega 6
• Both Yellow Corn Grain as well as Uncooked Khorasan Wheat provide inadequate amounts of Omega 3 in 500 calories.