Comparing Nutrients in 100 grams 51% whole wheat Pasta VS Cooked Kamut

Macros Ratio

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

Macro Nutrients

	51% whole wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Energy	12.5% 362kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	4.23% 3.07g	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	0.28% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	26.6% 10g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	24% 13.5g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.95mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	5.4% 0.07mg	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	14.8% 59μg	2.75% 11μg	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	NA	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	1.13% 0.17mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Calcium	2.7% 27mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	23% 0.21mg	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	41.6% 3.33mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	44.8% 1.03mg	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	41% 287mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	10.8% 366mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	126% 69.4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Cooked Kamut per 100 g

Compare the macro and micronutrient content in 100 g of 51% whole wheat Pasta versus 100 g of Cooked Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of 51% whole wheat Pasta vs Cooked Kamut:

• 100 grams of 51% whole wheat Pasta have 3.9 times more Vitamin B1, 6.4 times more Vitamin B2, 3.4 times more Vitamin B3, 4 times more Vitamin B6 and 5.4 times more Vitamin B9 than Cooked Kamut.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin E in 100 grams.

Comparing minerals per 100 grams for 51% whole wheat Pasta vs Cooked Kamut:

• 100 grams of 51% whole wheat Pasta have 3 times more Calcium, 2.1 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium, 2.2 times more Selenium and 1.3 times more Zinc than Cooked Kamut.
• 100 grams of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of 51% whole wheat Pasta have 2.7 times more Energy, 3.2 times more Fat, 2.6 times more Carbohydrate, 2.3 times more Fiber and 2.4 times more Protein than Cooked Kamut.
• Both 51% whole wheat Pasta and Cooked Kamut offer comparable quantities of Sugars per 100 grams.