Comparing Nutrients in 500 calories Raw Kamut VS Cooked Kamut

Weight per 500 calories

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

Raw Kamut has 2.6 times more energy per 100g than Cooked Kamut. It has high energy density when compared to other foods. Cooked Khorasan Wheat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Raw Kamut	Cooked Kamut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	3.24% 3.14g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	4.45% 0.071g	NA	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	NA	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	80.4% 105g	130g per day for Men 19-50 years
Sugars	16% 11.6g	16% 11.6g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Cooked Kamut	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	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	8.74% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	20.4% 0.27mg	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	10.4% 41.7μg	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	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	6.06% 0.91mg	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 Kamut	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	83.4% 0.75mg	87% 0.78mg	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	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	170% 3.9mg	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	79.5% 557mg	700mg per day for Men 19-50 years
Potassium	17.6% 598mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	2.02% 30.3mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.46mg	63.4% 6.97mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	6.67% 247g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 2.3 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.4 times more Vitamin B6 than Cooked Khorasan Wheat.
• Both Uncooked Khorasan Wheat and Cooked Khorasan Wheat have similar amounts of Vitamin B3 and Vitamin E per 500 kcal.

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

• Cooked Khorasan Wheat contains 1.3 times more Zinc and 15 times more Water than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Cooked Khorasan Wheat have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 500 kcal.
• Both Uncooked Khorasan Wheat as well as Cooked Khorasan Wheat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

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