Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta VS Raw Kamut

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta: 315g
• Raw Kamut: 148g

Uncooked Khorasan Wheat has 2.1 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

Which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta or Raw Kamut?

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	7.67% 0.12g	4.45% 0.071g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	80.6% 105g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	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	0.3% 0.22g	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	% 0.22g	% 0.92g	g per day for Men 19-50 years
Sucrose	% 0.63g	% 0.82g	g per day for Men 19-50 years
Fiber	38% 14.5g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	38.5% 21.6g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.08mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	15.7% 63μg	NA	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	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	2.1% 0.31mg	6.03% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.23% 2.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	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	65% 5.2mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	49.4% 346mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	17.6% 598mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	32% 3.52mg	49.6% 5.46mg	11mg per day for Men 19-50 years
Water	5.16% 191g	0.44% 16.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked 51% Whole Wheat Pasta vs Raw Kamut:

• Uncooked Khorasan Wheat contains 1.7 times more Vitamin B1, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.9 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Uncooked Khorasan Wheat have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Cooked 51% Whole Wheat Pasta vs Raw Kamut:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 11.6 times more Water than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Uncooked Khorasan Wheat have similar amounts of Copper, Iron and Selenium per 500 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Uncooked Khorasan Wheat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.7 times more Omega 3 and 2 times more Omega 6 than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 4.4 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Uncooked Khorasan Wheat have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Uncooked Khorasan Wheat have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 500 kcal.