Comparing Nutrients in 5 ounces Raw Kamut VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Oranges	7%	2%	91%

Macro Nutrients

	Raw Kamut	Oranges	Recommended Dietary Allowance
Energy	16.5% 478kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	13% 16.7g	130g per day for Men 19-50 years
Sugars	15.3% 11g	18.3% 13.3g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	37% 20.6g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Oranges	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	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	6.54% 0.085mg	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	10.6% 42.5μg	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	83.8% 75.4mg	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	1.7% 0.26mg	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	Oranges	Recommended Dietary Allowance
Calcium	3.1% 31mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	79.7% 0.72mg	7.1% 0.064mg	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	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	169% 3.88mg	1.54% 0.035mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	3.32% 123g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 6.5 times more Vitamin B1, 4.6 times more Vitamin B2, 22.6 times more Vitamin B3, 3.8 times more Vitamin B5, 4.3 times more Vitamin B6, 3.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A and more Vitamin C than Uncooked Khorasan Wheat .

Comparing minerals per 5 ounces for Raw Kamut vs Oranges:

• Uncooked Khorasan Wheat has 11.2 times more Copper, 37.7 times more Iron, 13 times more Magnesium, 109.4 times more Manganese, 26 times more Phosphorus, 2.2 times more Potassium, 163 times more Selenium and 52.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.8 times more Calcium and 7.8 times more Water than Uncooked Khorasan Wheat .

Comparison of macro-nutrients per 5 ounces:

• Uncooked Khorasan Wheat has 7.2 times more Energy, 17.8 times more Fat, 6.9 times more Omega 3, 31.8 times more Omega 6, 6 times more Carbohydrate, 4.6 times more Fiber and 15.5 times more Protein than Raw Oranges.
• Both Uncooked Khorasan Wheat and Raw Oranges have similar amounts of Sugars per 5 oz.
• Both Uncooked Khorasan Wheat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.