Comparing Nutrients in 5 ounces 51% whole wheat Pasta VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Raw Kamut	16%	5%	79%

Macro Nutrients

	51% whole wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Energy	17.7% 513kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	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	79.7% 104g	77% 100g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0.39% 0.28g	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	% 0.28g	% 0.88g	g per day for Men 19-50 years
Sucrose	% 0.85g	% 0.78g	g per day for Men 19-50 years
Fiber	37.7% 14.3g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	34% 19g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	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	44% 0.53mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.4% 11.3mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	21% 83.6μg	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	1.6% 0.24mg	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	59% 4.72mg	66.8% 5.34mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	58% 407mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.42% 15.7g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Raw Kamut per 5 oz

Compare the macro and micronutrient content in 5 oz of 51% whole wheat Pasta 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 51% whole wheat Pasta vs Raw Kamut:

• 5 ounces of 51% whole wheat Pasta have 1.2 times more Vitamin B3 than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 1.5 times more Vitamin B1 and 3.6 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for 51% whole wheat Pasta vs Raw Kamut:

• 5 ounces of 51% whole wheat Pasta have 1.2 times more Calcium than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 1.3 times more Phosphorus and 1.5 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of 51% whole wheat Pasta have 1.3 times more Fat, 1.3 times more Omega 3 and 1.5 times more Omega 6 than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 3 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.