Comparing Nutrients in 5 ounces Cooked 51% Whole Wheat Pasta VS Cooked Kamut

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Energy	7.77% 225kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.4% 44.7g	30% 39g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	17% 6.52g	16% 6.1g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	7.1% 28.3μg	3.9% 15.6μg	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	NA	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	0.94% 0.14mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	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	29.2% 2.34mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	63.6% 1.46mg	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	22.3% 156mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	82.2% 45.2μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	2.33% 86g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta VS Cooked Kamut per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked 51% Whole Wheat Pasta 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 Cooked 51% Whole Wheat Pasta vs Cooked Kamut:

• 5 ounces of Cooked 51% Whole Wheat Pasta have 1.7 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cooked Kamut.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cooked 51% Whole Wheat Pasta vs Cooked Kamut:

• 5 oz of Cooked Khorasan Wheat contain 1.3 times more Phosphorus, 2.1 times more Potassium and 1.6 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Cooked Kamut contain similar levels of Copper, Iron, Magnesium, Manganese and Selenium per five ounces.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Khorasan Wheat lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked 51% Whole Wheat Pasta have 1.2 times more Energy than Cooked Kamut.
• While 5 oz of Cooked Khorasan Wheat contain 3.6 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Cooked Kamut offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.