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

Macros Ratio

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

Macro Nutrients

	Whole Yellow Corn Flour	Raw Kamut	Recommended Dietary Allowance
Energy	17.6% 512kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.4g	4.78% 0.81g	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	77% 100g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	15.3% 11g	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	0.22% 0.16g	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	% 0.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.78g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	17.5% 9.82g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Raw Kamut	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	28.2% 0.37mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Raw Kamut	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	79.7% 0.72mg	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	66.8% 5.34mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	169% 3.88mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.42% 15.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Whole Yellow Corn Flour versus 5 oz of Raw 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 Raw Kamut:

• 5 ounces of Whole Yellow Corn Flour have 1.4 times more Vitamin B6 than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.5 times more Vitamin E than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in five ounces.

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

• 5 oz of Uncooked Khorasan Wheat contain 3.1 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 5.9 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 5.3 times more Selenium and 2.1 times more Zinc than Whole-grain Yellow Corn Flour.
• 5 ounces of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Yellow Corn Flour have 1.8 times more Fat and 3 times more Omega 6 than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 12.3 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Raw Kamut offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.