Comparing Nutrients in 5 ounces Raw Kamut VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Raw Kamut	Cooked Kamut	Recommended Dietary Allowance
Energy	16.5% 478kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	30% 39g	130g per day for Men 19-50 years
Sugars	15.3% 11g	6% 4.35g	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	16% 6.1g	38g per day for Men 19-50 years
Protein	37% 20.6g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Cooked Kamut	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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	20.4% 3.27mg	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	7.63% 0.099mg	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	3.9% 15.6μg	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	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	2.27% 0.34mg	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 Kamut	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	79.7% 0.72mg	32.6% 0.29mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	169% 3.88mg	63.5% 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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	82.2% 45.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	2.5% 92g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 6 times more Vitamin B1, 6.1 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B6 and 2.5 times more Vitamin E than Cooked Khorasan Wheat.

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

• Uncooked Khorasan Wheat has 2.4 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Potassium, 2.6 times more Selenium and 2 times more Zinc than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 5.9 times more Water than Uncooked Khorasan Wheat .

Comparison of macro-nutrients per 5 ounces:

• Uncooked Khorasan Wheat has 2.6 times more Energy, 2.6 times more Fat, 2.6 times more Carbohydrate, 2.6 times more Sugars, 2.6 times more Fiber and 2.5 times more Protein than Cooked Khorasan Wheat.
• Both Uncooked Khorasan Wheat as well as Cooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.