Comparing Nutrients in 5 ounces Raw Kamut VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	16.5% 478kcal	7.77% 225kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	34.4% 44.7g	130g per day for Men 19-50 years
Sugars	15.3% 11g	1.66% 1.2g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.78g	% 0.28g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	17% 6.52g	38g per day for Men 19-50 years
Protein	37% 20.6g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	6.52% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	10.6% 0.14mg	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	7.1% 28.3μg	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	0% 0mg	NA	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	5.76% 0.86mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	79.7% 0.72mg	31.3% 0.28mg	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	29.2% 2.34mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	169% 3.88mg	63.6% 1.46mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	88% 48.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS Cooked 51% Whole Wheat Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Kamut versus 5 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Kamut vs Cooked 51% Whole Wheat Pasta:

• 5 ounces of Raw Kamut have 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.1 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• 5 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Raw Kamut vs Cooked 51% Whole Wheat Pasta:

• 5 ounces of Raw Kamut have 1.8 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 3.3 times more Phosphorus, 5.2 times more Potassium, 2.4 times more Selenium and 3.3 times more Zinc than Cooked 51% Whole Wheat Pasta.
• 5 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Kamut have 2.1 times more Energy, 1.4 times more Fat, 1.2 times more Omega 3, 2.2 times more Carbohydrate, 9.2 times more Sugars, 2.4 times more Fiber and 2.5 times more Protein than Cooked 51% Whole Wheat Pasta.
• Both Raw Kamut and Cooked 51% Whole Wheat Pasta offer comparable quantities of Omega 6 per five ounces.