Comparing Nutrients in 5 ounces Corn VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Corn	Raw Kamut	Recommended Dietary Allowance
Energy	18% 517kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	6.93% 6.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.95g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	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	81% 105g	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	24% 13.4g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Corn	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	45.5% 0.55mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	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	6.73% 27μg	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	4.63% 0.69mg	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

	Corn	Raw Kamut	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	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	48% 3.84mg	66.8% 5.34mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	42.5% 298mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.42% 15.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Raw Kamut per 5 oz

Compare the macro and micronutrient content in 5 oz of Corn 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 Corn vs Raw Kamut:

• 5 ounces of Corn have 2.4 times more Vitamin B6 than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B5 than Yellow Corn Grain .
• Both Corn and Raw Kamut provide similar amounts of Vitamin B2 and Vitamin E per five ounces.
• Both Yellow Corn Grain 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 Corn vs Raw Kamut:

• 5 ounces of Corn have 7 times more Sodium than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 3.1 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 5.6 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 5.3 times more Selenium and 1.7 times more Zinc than Yellow Corn Grain .
• Both Corn and Raw Kamut contain similar levels of Magnesium per five ounces.
• 5 ounces of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Corn have 2.2 times more Fat, 3.4 times more Saturated Fat, 1.4 times more Omega 3 and 3.7 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 1.5 times more Protein than Yellow Corn Grain .
• Both Corn and Raw Kamut offer comparable quantities of Energy and Carbohydrate per five ounces.