Comparing Nutrients in 100 calories Raw Kamut VS Cooked 51% Whole Wheat Pasta

Weight per 100 calories

• Raw Kamut: 29.7g
• Cooked 51% Whole Wheat Pasta: 63g

Raw Kamut has 2.1 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Discover which food has more nutrients per 100 calories - Raw Kamut or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.53% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	15.2% 20g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	0.74% 0.53g	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	0.045% 0.033g	0.061% 0.044g	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	% 0.18g	% 0.044g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.13g	g per day for Men 19-50 years
Fiber	8.67% 3.3g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	6.54% 3.66g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.033% 0.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	8.23% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.055mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.63% 0.28mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	4.7% 0.061mg	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	3.14% 12.6μg	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	1.2% 0.18mg	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	0.65% 6.53mg	0.75% 7.55mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	14% 0.13mg	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	14% 1.1mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.6mg	6.74% 28.3mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	28.2% 0.65mg	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	15.4% 108mg	9.9% 69mg	700mg per day for Men 19-50 years
Potassium	3.5% 120mg	1.42% 48.4mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.099% 1.5mg	0.25% 3.77mg	1500mg per day for Men 19-50 years
Zinc	9.93% 1.1mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	1.03% 38g	3700g per day for Men 19-50 years

Raw Kamut VS Cooked 51% Whole Wheat Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Raw Kamut or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 100 calories of Raw Kamut vs Cooked 51% Whole Wheat Pasta:

• 100 calories of Raw Kamut have 1.7 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta.
• Both Raw Kamut and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• Both Uncooked Khorasan Wheat as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 100 calories.

Comparing minerals per 100 calories for Raw Kamut vs Cooked 51% Whole Wheat Pasta:

• 100 calories of Raw Kamut have 1.4 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 2.5 times more Potassium and 1.6 times more Zinc than Cooked 51% Whole Wheat Pasta.
• Both Raw Kamut and Cooked 51% Whole Wheat Pasta contain similar levels of Copper, Iron and Selenium per 100 calories.
• 100 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Uncooked Khorasan Wheat as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Raw Kamut have 4.4 times more Sugars than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Raw Kamut and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• 100 calories of Raw Kamut provide inadequate amounts of Omega 6
• Both Uncooked Khorasan Wheat as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina provide inadequate amounts of Omega 3 in 100 calories.