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

Weight per 500 calories

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

Raw Kamut has 2.1 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	4.86% 4.7g	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	7.67% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	76.2% 99g	130g per day for Men 19-50 years
Sugars	16% 11.6g	3.7% 2.67g	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	0.3% 0.22g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0.63g	g per day for Men 19-50 years
Fiber	43.3% 16.5g	38% 14.5g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.16% 1.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	56.7% 9.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	23.5% 0.31mg	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	15.7% 63μg	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	0% 0mg	NA	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	6.03% 0.91mg	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	83.4% 0.75mg	69.5% 0.63mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	141% 3.25mg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	17.6% 598mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.46mg	32% 3.52mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	5.16% 191g	3700g per day for Men 19-50 years

Raw Kamut VS Cooked 51% Whole Wheat Pasta Nutrients Per 500 Kcal

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

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

• 500 calories of Raw Kamut have 1.7 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta.
• Both Raw Kamut and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• Both Uncooked Khorasan Wheat as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 500 calories.

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

• 500 calories of Raw Kamut have 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 51% Whole Wheat Pasta.
• Both Raw Kamut and Cooked 51% Whole Wheat Pasta contain similar levels of Copper, Iron and Selenium per 500 calories.
• 500 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Uncooked Khorasan Wheat as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw Kamut have 4.4 times more Sugars than Cooked 51% Whole Wheat Pasta.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Raw Kamut and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Raw Kamut provide inadequate amounts of Omega 6
• Both Uncooked Khorasan Wheat as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina provide inadequate amounts of Omega 3 in 500 calories.