Comparing Nutrients in 500 calories Cooked Kamut VS Broccoli

Weight per 500 calories

• Cooked Kamut: 379g
• Broccoli: 1471g

Cooked Kamut has 3.9 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Cooked Kamut or Broccoli?

Macros Ratio

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

Macro Nutrients

	Cooked Kamut	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.24% 3.14g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 105g	75% 98g	130g per day for Men 19-50 years
Sugars	16% 11.6g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	43% 16.3g	101% 38.2g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.74% 0.11mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.73mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	198% 2.57mg	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	10.4% 41.7μg	232% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1458% 1312mg	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	6.06% 0.91mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Broccoli	Recommended Dietary Allowance
Calcium	3.4% 34mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	80% 0.72mg	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	83.3% 6.67mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	134% 3.1mg	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	79.5% 557mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	2.02% 30.3mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	63.4% 6.97mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	6.67% 247g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Kamut vs Broccoli:

• Raw Broccoli contains 2.9 times more Vitamin B1, 15.1 times more Vitamin B2, 9.7 times more Vitamin B6, 22.2 times more Vitamin B9 and 12.6 times more Vitamin E than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Raw Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Cooked Khorasan Wheat as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cooked Kamut vs Broccoli:

• Cooked Khorasan Wheat has 1.3 times more Manganese and 3.3 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 20.3 times more Calcium, 1.6 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 7.5 times more Potassium, 16 times more Sodium and 5.3 times more Water than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Raw Broccoli have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli contains 1.7 times more Fat, 5.7 times more Saturated Fat, 2.1 times more Sugars, 2.3 times more Fiber and 1.9 times more Protein than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Khorasan Wheat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.