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

Macros Ratio

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

Macro Nutrients

	Raw Kamut	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	23% 669kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	112% 145g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	0.3% 0.22g	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	% 1.23g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 1.2g	g per day for Men 19-50 years
Fiber	58% 22g	52.7% 20g	38g per day for Men 19-50 years
Protein	51.5% 29g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	99% 15.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.5% 0.51mg	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	NA	29.3% 117μg	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	0% 0mg	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	8.07% 1.2mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	94% 7.5mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	236% 5.43mg	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	103% 722mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	294% 162μg	250% 138μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.47% 17.6g	3700g per day for Men 19-50 years

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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