Comparing Nutrients in 500 calories Raw Kamut VS Roasted Almonds

Weight per 500 calories

• Raw Kamut: 148g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.8 times more energy per unit of mass than Uncooked Khorasan Wheat , which is very high in comparison to other foods. Raw Kamut having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Raw Kamut	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	4.45% 0.071g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	63.7% 11g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	16% 11.6g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 3.97g	g per day for Men 19-50 years
Fiber	43.3% 16.5g	24% 9.1g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	8.75% 0.11mg	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	11.5% 46μg	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	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	83.4% 0.75mg	102% 0.92mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	81% 1.87mg	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	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	17.6% 598mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.46mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.054% 2g	3700g per day for Men 19-50 years

Raw Kamut VS Roasted Almonds Nutrients Per 500 Kcal

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

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

• 500 calories of Raw Kamut have 13 times more Vitamin B1, 3.1 times more Vitamin B3, 5.2 times more Vitamin B5 and 3.4 times more Vitamin B6 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 3.7 times more Vitamin B2 and 22.1 times more Vitamin E than Uncooked Khorasan Wheat .
• 500 calories of Raw Kamut have insufficient amounts of Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Uncooked Khorasan Wheat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Raw Kamut vs Roasted Almonds:

• 500 calories of Raw Kamut have 1.8 times more Iron, 2.2 times more Manganese, 1.4 times more Phosphorus, 72.3 times more Selenium and 2 times more Zinc than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 6.9 times more Calcium than Uncooked Khorasan Wheat .
• Both Raw Kamut and Roasted Almonds contain similar levels of Copper, Magnesium and Potassium per 500 calories.
• 500 calories of Raw Kamut lack sufficient amounts of Calcium
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw Kamut have 6 times more Carbohydrate, 2.9 times more Sugars, 1.8 times more Fiber and 1.2 times more Protein than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 13.9 times more Fat, 11.8 times more Saturated Fat and 12.7 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Raw Kamut and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Raw Kamut provide inadequate amounts of Omega 6
• Both Uncooked Khorasan Wheat as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.