Comparing Nutrients in 500 calories Raw Kamut VS Whole Yellow Corn Flour

Weight per 500 calories

• Raw Kamut: 148g
• Whole Yellow Corn Flour: 139g

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

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

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Raw Kamut	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	4.45% 0.071g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	14% 2.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	82% 106g	130g per day for Men 19-50 years
Sugars	16% 11.6g	1.22% 0.89g	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	0.23% 0.16g	NA	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	43.3% 16.5g	26.6% 10g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.5μg	1.7% 15.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	8.52% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	39.4% 0.51mg	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	NA	8.66% 34.6μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.03% 0.91mg	3.88% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.67μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	0.97% 9.7mg	1000mg per day for Men 19-50 years
Copper	83.4% 0.75mg	35.4% 0.32mg	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	70% 5.6mg	41.2% 3.3mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	27.7% 0.64mg	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	77% 540mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	17.6% 598mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	38.8% 21.3μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	0.46% 6.93mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.46mg	21.8% 2.4mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.41% 15g	3700g per day for Men 19-50 years

Raw Kamut VS Whole Yellow Corn Flour Nutrients Per 500 Kcal

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

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

• 500 calories of Raw Kamut have 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.5 times more Vitamin B5 than Whole Yellow Corn Flour.
• While 500 kcal of Whole-grain Yellow Corn Flour contain 1.3 times more Vitamin B6 than Uncooked Khorasan Wheat .
• 500 calories of Whole Yellow Corn Flour have insufficient amounts of Vitamin B2
• Both Uncooked Khorasan Wheat as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Raw Kamut vs Whole Yellow Corn Flour:

• 500 calories of Raw Kamut have 2.4 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 6.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 5.7 times more Selenium and 2.3 times more Zinc than Whole Yellow Corn Flour.
• Both Uncooked Khorasan Wheat as well as Whole-grain Yellow Corn Flour lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw Kamut have 13.1 times more Sugars, 1.6 times more Fiber and 2.2 times more Protein than Whole Yellow Corn Flour.
• While 500 kcal of Whole-grain Yellow Corn Flour contain 2.8 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Raw Kamut and Whole Yellow Corn Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Raw Kamut provide inadequate amounts of Omega 6
• Both Uncooked Khorasan Wheat as well as Whole-grain Yellow Corn Flour provide inadequate amounts of Omega 3 in 500 calories.