Comparing Nutrients in 7 ounces Raw Kamut VS Corn

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Corn	10%	11%	79%

Macro Nutrients

	Raw Kamut	Corn	Recommended Dietary Allowance
Energy	23% 669kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.14% 1.32g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	113% 147g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	1.75% 1.27g	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	0.3% 0.22g	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	% 1.23g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	58% 22g	38% 14.5g	38g per day for Men 19-50 years
Protein	51.5% 29g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Corn	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	63.7% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.5% 0.51mg	95% 1.23mg	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	NA	9.43% 37.7μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.07% 1.2mg	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Corn	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	69.2% 0.62mg	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	94% 7.5mg	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	236% 5.43mg	42% 0.96mg	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	103% 722mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	294% 162μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS Corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Kamut versus 7 oz of Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Kamut vs Corn:

• 7 ounces of Raw Kamut have 1.5 times more Vitamin B1, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.2 times more Vitamin E than Corn.
• While 7 oz of Yellow Corn Grain contain 2.4 times more Vitamin B6 than Uncooked Khorasan Wheat .
• Both Raw Kamut and Corn provide similar amounts of Vitamin B2 per seven ounces.
• Both Uncooked Khorasan Wheat as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Raw Kamut vs Corn:

• 7 ounces of Raw Kamut have 3.1 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 5.6 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 5.3 times more Selenium and 1.7 times more Zinc than Corn.
• While 7 oz of Yellow Corn Grain contain 7 times more Sodium than Uncooked Khorasan Wheat .
• Both Raw Kamut and Corn contain similar levels of Magnesium per seven ounces.
• 7 ounces of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Kamut have 12.3 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Corn.
• While 7 oz of Yellow Corn Grain contain 2.2 times more Fat, 3.4 times more Saturated Fat, 1.4 times more Omega 3 and 3.7 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Raw Kamut and Corn offer comparable quantities of Energy and Carbohydrate per seven ounces.