Comparing Nutrients in 7 ounces Raw Kamut VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Raw Kamut	Raw Spelt	Recommended Dietary Allowance
Energy	23% 669kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	4.97% 4.82g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.5% 0.81g	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	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	107% 139g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	18.7% 13.5g	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	0.66% 0.48g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 1.17g	g per day for Men 19-50 years
Fiber	58% 22g	56% 21.2g	38g per day for Men 19-50 years
Protein	51.5% 29g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Raw Spelt	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.5% 0.51mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	68.8% 20.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	22.3% 89.3μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.07% 1.2mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Raw Spelt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	113% 1mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	236% 5.43mg	257% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	405% 182μg	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	114% 796mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	294% 162μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.59% 22g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 1.6 times more Vitamin B1 and 1.6 times more Vitamin B2 than Uncooked Spelt.
• While Uncooked Spelt contains 1.3 times more Vitamin E and 2 times more Vitamin K than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Uncooked Spelt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Uncooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Vitamin A and Vitamin C in 7 oz.

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

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

Comparison of macro-nutrients per 7 ounces:

• Uncooked Spelt contains 2.1 times more Saturated Fat, 1.4 times more Omega 3 and 2.1 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Uncooked Spelt have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Uncooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.