Comparing Nutrients in 5 ounces Cooked Kamut VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Cooked Kamut	16%	5%	79%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Cooked Kamut	Raw Spelt	Recommended Dietary Allowance
Energy	6.45% 187kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	NA	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	NA	9.95% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	76.5% 99g	130g per day for Men 19-50 years
Sugars	6% 4.35g	13.3% 9.67g	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	0.47% 0.34g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.84g	g per day for Men 19-50 years
Fiber	16% 6.1g	40% 15g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Raw Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	16% 63.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	2.27% 0.34mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Raw Spelt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	80.5% 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	31% 2.5mg	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	184% 4.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	289% 130μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29.8% 208mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	82.2% 45.2μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.42% 15.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Kamut vs Raw Spelt:

• Uncooked Spelt contains 3.8 times more Vitamin B1, 3.8 times more Vitamin B2, 3 times more Vitamin B3, 3.3 times more Vitamin B6, 4.1 times more Vitamin B9 and 3.3 times more Vitamin E than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cooked Kamut vs Raw Spelt:

• Cooked Khorasan Wheat has 2.7 times more Selenium and 5.9 times more Water than Uncooked Spelt.
• While Uncooked Spelt contains 3 times more Calcium, 2.5 times more Copper, 2.5 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 2.7 times more Phosphorus, 2.4 times more Potassium and 1.8 times more Zinc than Cooked Khorasan Wheat.

Comparison of macro-nutrients per 5 ounces:

• Uncooked Spelt contains 2.6 times more Energy, 2.9 times more Fat, 5.3 times more Saturated Fat, 2.5 times more Carbohydrate, 2.2 times more Sugars, 2.5 times more Fiber and 2.6 times more Protein than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.