Comparing Nutrients in 5 ounces Raw Kamut VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Raw Kamut	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16.5% 478kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	19.3% 25g	130g per day for Men 19-50 years
Sugars	15.3% 11g	8.9% 6.45g	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	0% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.78g	% 6.2g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	39% 15g	38g per day for Men 19-50 years
Protein	37% 20.6g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.1% 31mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	79.7% 0.72mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	169% 3.88mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Kamut versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Kamut vs Oil Roasted Almonds:

• 5 ounces of Raw Kamut have 6.2 times more Vitamin B1, 1.7 times more Vitamin B3, 4.1 times more Vitamin B5 and 2.2 times more Vitamin B6 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 4.2 times more Vitamin B2 and 42.6 times more Vitamin E than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Raw Kamut vs Oil Roasted Almonds:

• 5 ounces of Raw Kamut have 19.9 times more Selenium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 13.2 times more Calcium, 1.9 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Uncooked Khorasan Wheat .
• Both Raw Kamut and Oil Roasted Almonds contain similar levels of Iron, Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Kamut have more Omega 3, 4 times more Carbohydrate and 1.7 times more Sugars than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.8 times more Energy, 25.9 times more Fat, 21.5 times more Saturated Fat, 23.6 times more Omega 6 and 1.5 times more Protein than Uncooked Khorasan Wheat .
• Both Raw Kamut and Oil Roasted Almonds offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3