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

Macros Ratio

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

Macro Nutrients

	51% whole wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Energy	24.8% 718kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	108% 140g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	21.5% 15.6g	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	0.3% 0.22g	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	% 1.23g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 1.1g	g per day for Men 19-50 years
Fiber	52.7% 20g	58% 22g	38g per day for Men 19-50 years
Protein	48% 27g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 15.8mg	79% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	39.5% 0.51mg	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	NA	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	NA	0% 0mg	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	8.07% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	112% 1mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	236% 5.43mg	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	103% 722mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	250% 138μg	294% 162μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	0.59% 22g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 51% whole wheat Pasta versus 7 oz of Raw 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 Raw Kamut:

• 7 ounces of 51% whole wheat Pasta have 1.2 times more Vitamin B3 than Raw Kamut.
• While 7 oz of Uncooked Khorasan Wheat contain 1.5 times more Vitamin B1 and 3.6 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin K in seven ounces.

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

• 7 ounces of 51% whole wheat Pasta have 1.2 times more Calcium than Raw Kamut.
• While 7 oz of Uncooked Khorasan Wheat contain 1.3 times more Phosphorus and 1.5 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of 51% whole wheat Pasta have 1.3 times more Fat, 1.3 times more Omega 3 and 1.5 times more Omega 6 than Raw Kamut.
• While 7 oz of Uncooked Khorasan Wheat contain 3 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.