Comparing Nutrients in 7 ounces Raw Kamut VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Raw Kamut	Cooked Quinoa	Recommended Dietary Allowance
Energy	23% 669kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	2.4% 1.73g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	51.5% 29g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.5% 0.51mg	18.8% 0.24mg	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	21% 83.3μg	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	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Cooked Quinoa	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	42.3% 0.38mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	236% 5.43mg	54.4% 1.25mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	294% 162μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.59% 22g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS Cooked Quinoa per 7 oz

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

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

• 7 ounces of Raw Kamut have 5.3 times more Vitamin B1, 1.7 times more Vitamin B2, 15.5 times more Vitamin B3 and 2.1 times more Vitamin B6 than Cooked Quinoa.
• Both Raw Kamut and Cooked Quinoa provide similar amounts of Vitamin E per seven ounces.
• Both Uncooked Khorasan Wheat as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Raw Kamut vs Cooked Quinoa:

• 7 ounces of Raw Kamut have 1.3 times more Calcium, 2.6 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Potassium, 29.1 times more Selenium and 3.4 times more Zinc than Cooked Quinoa.
• 7 ounces of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Kamut have 2.8 times more Energy, 3.3 times more Carbohydrate, 9 times more Sugars, 4 times more Fiber and 3.3 times more Protein than Cooked Quinoa.
• While 7 oz of Cooked Quinoa contain 1.8 times more Omega 3 and 1.7 times more Omega 6 than Uncooked Khorasan Wheat .