Comparing Nutrients in 5 ounces Raw Kamut VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Raw Kamut	Cooked Quinoa	Recommended Dietary Allowance
Energy	16.5% 478kcal	5.87% 170kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	8.12% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	23.2% 30g	130g per day for Men 19-50 years
Sugars	15.3% 11g	1.7% 1.23g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	37% 20.6g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Cooked Quinoa	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	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	3.65% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	13.4% 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	15% 59.5μg	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	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	5.95% 0.89mg	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	Cooked Quinoa	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	79.7% 0.72mg	30.2% 0.27mg	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	169% 3.88mg	39% 0.89mg	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	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	2.74% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS Cooked Quinoa per 5 oz

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

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

• 5 ounces of Raw Kamut have 5.3 times more Vitamin B1, 1.7 times more Vitamin B2, 15.5 times more Vitamin B3 and 2.1 times more Vitamin B6 than Cooked Quinoa.
• Both Raw Kamut and Cooked Quinoa provide similar amounts of Vitamin E per five ounces.
• Both Uncooked Khorasan Wheat as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Raw Kamut vs Cooked Quinoa:

• 5 ounces of Raw Kamut have 1.3 times more Calcium, 2.6 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Potassium, 29.1 times more Selenium and 3.4 times more Zinc than Cooked Quinoa.
• 5 ounces of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Kamut have 2.8 times more Energy, 3.3 times more Carbohydrate, 9 times more Sugars, 4 times more Fiber and 3.3 times more Protein than Cooked Quinoa.
• While 5 oz of Cooked Quinoa contain 1.8 times more Omega 3 and 1.7 times more Omega 6 than Uncooked Khorasan Wheat .