Comparing Nutrients in 5 ounces Raw Kamut VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Raw Kamut	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	16.5% 478kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	79.7% 104g	130g per day for Men 19-50 years
Sugars	15.3% 11g	5.1% 3.7g	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	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.78g	% 0.85g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	37% 20.6g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	70.4% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	30.5% 0.4mg	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	21% 83.6μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	79.7% 0.72mg	67% 0.6mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	169% 3.88mg	138% 3.18mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS 51% whole wheat Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Kamut versus 5 oz of 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 51% whole wheat Pasta:

• 5 ounces of Raw Kamut have 1.5 times more Vitamin B1 and 3.6 times more Vitamin E than 51% whole wheat Pasta.
• Both Raw Kamut and 51% whole wheat Pasta provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• Both Uncooked Khorasan Wheat as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Raw Kamut vs 51% whole wheat Pasta:

• 5 ounces of Raw Kamut have 1.3 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than 51% whole wheat Pasta.
• Both Raw Kamut and 51% whole wheat Pasta contain similar levels of Calcium, Copper, Iron, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Kamut have 3 times more Sugars than 51% whole wheat Pasta.
• While 5 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.3 times more Fat, 1.3 times more Omega 3 and 1.5 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Raw Kamut and 51% whole wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.