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

Macros Ratio

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

Macro Nutrients

	51% whole wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Energy	12.5% 362kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	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	56.2% 73g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.28% 0.2g	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	% 0.2g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.55g	g per day for Men 19-50 years
Fiber	26.6% 10g	29.2% 11g	38g per day for Men 19-50 years
Protein	24% 13.5g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	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	31% 0.37mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.95mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	14.8% 59μg	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	1.13% 0.17mg	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Raw Kamut	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	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	41.6% 3.33mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	41% 287mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	10.8% 366mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	126% 69.4μg	148% 81.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	33.5% 3.68mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	0.3% 11g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of 51% whole wheat Pasta versus 100 g of Raw 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 Raw Kamut:

• 100 grams of 51% whole wheat Pasta have 1.2 times more Vitamin B3 than Raw Kamut.
• While 100 g of Uncooked Khorasan Wheat contain 1.5 times more Vitamin B1 and 3.6 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin K in 100 grams.

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

• 100 grams of 51% whole wheat Pasta have 1.2 times more Calcium than Raw Kamut.
• While 100 g of Uncooked Khorasan Wheat contain 1.3 times more Phosphorus and 1.5 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of 51% whole wheat Pasta have 1.3 times more Fat, 1.3 times more Omega 3 and 1.5 times more Omega 6 than Raw Kamut.
• While 100 g of Uncooked Khorasan Wheat contain 3 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Kamut offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.