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

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Energy	5.5% 159kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.2% 31.5g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	11% 7.84g	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	0.097% 0.07g	0.15% 0.11g	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	% 0.07g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.55g	g per day for Men 19-50 years
Fiber	12% 4.6g	29.2% 11g	38g per day for Men 19-50 years
Protein	10.4% 5.82g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.46% 0.097mg	20% 0.26mg	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	5% 20μg	NA	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	NA	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	0.67% 0.1mg	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	56.2% 0.51mg	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	20.6% 1.65mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	119% 2.74mg	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	15.7% 110mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	62% 34.2μg	148% 81.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	33.5% 3.68mg	11mg per day for Men 19-50 years
Water	1.64% 60.7g	0.3% 11g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat contains 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.1 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 5.5 times more Water than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.8 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 3.3 times more Phosphorus, 5.2 times more Potassium, 2.4 times more Selenium and 3.3 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 100 grams:

• Uncooked Khorasan Wheat contains 2.1 times more Energy, 1.4 times more Fat, 2.2 times more Carbohydrate, 9.2 times more Sugars, 2.4 times more Fiber and 2.5 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Uncooked Khorasan Wheat have similar amounts of Omega 3 and Omega 6 per 100 g.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Uncooked Khorasan Wheat have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.