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

Macros Ratio

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

Macro Nutrients

	Cooked Kamut	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	9.03% 262kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	NA	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.8g	112% 145g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	7.1% 5.16g	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	NA	0.55% 0.4g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	52.7% 20g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	99% 15.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	42.7% 0.56mg	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	5.46% 22μg	29.3% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	3.18% 0.48mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	94% 0.85mg	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	43.7% 3.5mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	193% 4.45mg	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	41.7% 292mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	115% 63.3μg	250% 138μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.47% 17.6g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 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 Khorasan Wheat.
• Both Cooked Khorasan Wheat as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E in seven ounces.

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

• 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 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 Khorasan Wheat.
• 7 ounces of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 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 Khorasan Wheat.
• Both Cooked Kamut and 51% whole wheat Pasta offer comparable quantities of Sugars per seven ounces.