Comparing Nutrients in 5 ounces Whole Yellow Corn Flour VS Cooked Kamut

Macros Ratio

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

Macro Nutrients

	Whole Yellow Corn Flour	Cooked Kamut	Recommended Dietary Allowance
Energy	17.6% 512kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.8% 109g	30% 39g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	6% 4.35g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	16% 6.1g	38g per day for Men 19-50 years
Protein	17.5% 9.82g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	7.63% 0.099mg	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	8.86% 35.4μg	3.9% 15.6μg	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	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Cooked Kamut	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	32.6% 0.29mg	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	42% 3.37mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	63.5% 1.46mg	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	55% 386mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	82.2% 45.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Yellow Corn Flour VS Cooked Kamut per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Yellow Corn Flour versus 5 oz of Cooked Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Yellow Corn Flour vs Cooked Kamut:

• 5 ounces of Whole Yellow Corn Flour have 2.6 times more Vitamin B1, 2.7 times more Vitamin B2, 5.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.8 times more Vitamin E than Cooked Kamut.
• Both Whole Yellow Corn Flour and Cooked Kamut provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Kamut have insufficient amounts of Vitamin E
• Both Whole-grain Yellow Corn Flour as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Whole Yellow Corn Flour vs Cooked Kamut:

• 5 ounces of Whole Yellow Corn Flour have 1.4 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus and 1.9 times more Potassium than Cooked Kamut.
• While 5 oz of Cooked Khorasan Wheat contain 2.2 times more Manganese and 2.1 times more Selenium than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Cooked Kamut contain similar levels of Copper and Zinc per five ounces.
• Both Whole-grain Yellow Corn Flour as well as Cooked Khorasan Wheat lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Yellow Corn Flour have 2.7 times more Energy, 4.7 times more Fat, 2.8 times more Carbohydrate, 1.7 times more Fiber and 1.2 times more Protein than Cooked Kamut.
• While 5 oz of Cooked Khorasan Wheat contain 4.8 times more Sugars than Whole-grain Yellow Corn Flour.