Comparing Nutrients in 7 ounces 51% whole wheat Pasta VS Cooked Kamut

Macros Ratio

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

Macro Nutrients

	51% whole wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Energy	24.8% 718kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	42% 54.8g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	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	0.55% 0.4g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	52.7% 20g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	48% 27g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	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	61.4% 0.74mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 15.8mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	29.3% 117μg	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	2.25% 0.34mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	82.6% 6.6mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	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	81.4% 570mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	250% 138μg	115% 63.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Cooked Kamut per 7 oz

Compare the macro and micronutrient content in 7 oz of 51% whole wheat Pasta versus 7 oz of Cooked Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of 51% whole wheat Pasta vs Cooked Kamut:

• 7 ounces of 51% whole wheat Pasta have 3.9 times more Vitamin B1, 6.4 times more Vitamin B2, 3.4 times more Vitamin B3, 4 times more Vitamin B6 and 5.4 times more Vitamin B9 than Cooked Kamut.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for 51% whole wheat Pasta vs Cooked Kamut:

• 7 ounces of 51% whole wheat Pasta have 3 times more Calcium, 2.1 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium, 2.2 times more Selenium and 1.3 times more Zinc than Cooked Kamut.
• 7 ounces of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of 51% whole wheat Pasta have 2.7 times more Energy, 3.2 times more Fat, 2.6 times more Carbohydrate, 2.3 times more Fiber and 2.4 times more Protein than Cooked Kamut.
• Both 51% whole wheat Pasta and Cooked Kamut offer comparable quantities of Sugars per seven ounces.