Comparing Nutrients in 7 ounces Cooked Kamut VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Cooked Kamut	16%	5%	79%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Cooked Kamut	Cooked Spelt	Recommended Dietary Allowance
Energy	9.03% 262kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.8g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	12.2% 0.16mg	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	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	3.18% 0.48mg	3.44% 0.52mg	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 Kamut	Cooked Spelt	Recommended Dietary Allowance
Calcium	1.8% 18mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	47.4% 0.43mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	94% 2.17mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	115% 63.3μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.57% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Kamut vs Cooked Spelt:

Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of vitamins per 7 oz
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 7 oz.
• Both Cooked Khorasan Wheat as well as Cooked Spelt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cooked Kamut vs Cooked Spelt:

• Cooked Khorasan Wheat has 8 times more Selenium and 1.5 times more Zinc than Cooked Spelt.
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of macro-nutrients per 7 oz
• Both Cooked Khorasan Wheat and Cooked Spelt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Cooked Khorasan Wheat as well as Cooked Spelt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.