Comparing Nutrients in 7 ounces Cooked 51% Whole Wheat Pasta VS Cooked Kamut

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Energy	11% 316kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	6.36% 1.1g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.5g	42% 54.8g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	8.4% 6.1g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.73mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	10.7% 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	9.92% 39.7μg	5.46% 22μg	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	NA	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	1.32% 0.2mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	45.6% 0.41mg	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	41% 3.27mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	89% 2.04mg	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	31% 218mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	115% 63.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	3.26% 120g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked 51% Whole Wheat Pasta vs Cooked Kamut:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.7 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 2.4 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 7 ounces for Cooked 51% Whole Wheat Pasta vs Cooked Kamut:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.3 times more Calcium than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 1.3 times more Phosphorus, 2.1 times more Potassium and 1.6 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Khorasan Wheat have similar amounts of Copper, Iron, Magnesium, Manganese, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.2 times more Energy and 1.8 times more Fat than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 3.6 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Khorasan Wheat have similar amounts of Carbohydrate, Fiber and Protein per 7 oz.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Khorasan Wheat have insufficient amounts of Glucose and Sucrose in 7 oz.