Comparing Nutrients in 5 ounces Raw Kamut VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Raw Kamut	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	16.5% 478kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.64% 5.47g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	14.2% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	83.8% 109g	130g per day for Men 19-50 years
Sugars	15.3% 11g	1.25% 0.91g	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	0.22% 0.16g	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	% 0.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.78g	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	37% 20.6g	17.5% 9.82g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	40.3% 0.52mg	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	NA	8.86% 35.4μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.76% 0.86mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	79.7% 0.72mg	36.2% 0.33mg	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	66.8% 5.34mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	169% 3.88mg	28.3% 0.65mg	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	73.7% 516mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS Whole Yellow Corn Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Kamut versus 5 oz of Whole Yellow Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Kamut vs Whole Yellow Corn Flour:

• 5 ounces of Raw Kamut have 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.5 times more Vitamin E than Whole Yellow Corn Flour.
• While 5 oz of Whole-grain Yellow Corn Flour contain 1.4 times more Vitamin B6 than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Raw Kamut vs Whole Yellow Corn Flour:

• 5 ounces of Raw Kamut have 3.1 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 5.9 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 5.3 times more Selenium and 2.1 times more Zinc than Whole Yellow Corn Flour.
• 5 ounces of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Kamut have 12.3 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Whole Yellow Corn Flour.
• While 5 oz of Whole-grain Yellow Corn Flour contain 1.8 times more Fat and 3 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Raw Kamut and Whole Yellow Corn Flour offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.