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

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Energy	7.77% 225kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	4.78% 0.81g	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	77% 100g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	0.14% 0.099g	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	% 0.099g	% 0.88g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.78g	g per day for Men 19-50 years
Fiber	17% 6.52g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	7.1% 28.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	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	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	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	29.2% 2.34mg	66.8% 5.34mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	63.6% 1.46mg	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	22.3% 156mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.33% 86g	0.42% 15.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked 51% Whole Wheat Pasta vs Raw Kamut:

• Uncooked Khorasan Wheat contains 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.1 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 5.5 times more Water than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.8 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 3.3 times more Phosphorus, 5.2 times more Potassium, 2.4 times more Selenium and 3.3 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 5 ounces:

• Uncooked Khorasan Wheat contains 2.1 times more Energy, 1.4 times more Fat, 2.2 times more Carbohydrate, 9.2 times more Sugars, 2.4 times more Fiber and 2.5 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Uncooked Khorasan Wheat have similar amounts of Omega 3 and Omega 6 per 5 oz.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Uncooked Khorasan Wheat have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.