Comparing Nutrients in 500 calories Cooked Kamut VS Raw Spelt

Weight per 500 calories

• Cooked Kamut: 379g
• Raw Spelt: 148g

Uncooked Spelt has 2.6 times more energy per unit of mass than Cooked Khorasan Wheat, which is high in comparison to other foods. Cooked Kamut having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked Kamut	Raw Spelt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.24% 3.14g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	NA	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	NA	10.4% 1.76g	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	80% 104g	130g per day for Men 19-50 years
Sugars	16% 11.6g	14% 10g	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	0.49% 0.36g	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	% 1.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.87g	g per day for Men 19-50 years
Fiber	43% 16.3g	41.7% 16g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	38.5% 21.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Raw Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.74% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.73mg	63.3% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	51.3% 15.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	16.6% 66.6μg	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	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	6.06% 0.91mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.44% 5.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Raw Spelt	Recommended Dietary Allowance
Calcium	3.4% 34mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	84% 0.76mg	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	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	192% 4.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	302% 136μg	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	84.7% 593mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	2.02% 30.3mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	63.4% 6.97mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	6.67% 247g	0.44% 16.3g	3700g per day for Men 19-50 years

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

• Uncooked Spelt contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.3 times more Vitamin E than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Uncooked Spelt have similar amounts of Vitamin B3 per 500 kcal.
• Both Cooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cooked Kamut vs Raw Spelt:

• Cooked Khorasan Wheat has 7 times more Selenium, 1.4 times more Zinc and 15.1 times more Water than Uncooked Spelt.
• Both Cooked Khorasan Wheat and Uncooked Spelt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium per 500 kcal.
• Both Cooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Cooked Khorasan Wheat and Uncooked Spelt have similar amounts of macro-nutrients per 500 kcal
• Both Cooked Khorasan Wheat and Uncooked Spelt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Cooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.