Comparing Nutrients in 100 grams Cooked Kamut VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Kamut	16%	5%	79%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Kamut	Potato Skin	Recommended Dietary Allowance
Energy	4.55% 132kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.2% 27.6g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	4.23% 3.07g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	10% 5.7g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	18.4% 0.24mg	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	2.75% 11μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	12.7% 11.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Potato Skin	Recommended Dietary Allowance
Calcium	0.9% 9mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	47% 0.42mg	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	22% 1.76mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	26% 0.6mg	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	21% 147mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	4.82% 164mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.76% 65g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Kamut VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Kamut versus 100 g of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Kamut vs Potato Skin:

• 100 grams of Cooked Kamut have 4.5 times more Vitamin B1 and 2.2 times more Vitamin B3 than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.3 times more Vitamin B2, 3.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Khorasan Wheat.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Cooked Khorasan Wheat as well as Raw Potato Skin have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cooked Kamut vs Potato Skin:

• 100 grams of Cooked Kamut have 2.1 times more Magnesium, 1.7 times more Manganese, 3.9 times more Phosphorus, 106.3 times more Selenium and 5.3 times more Zinc than Potato Skin.
• While 100 g of Raw Potato Skin contain 3.3 times more Calcium, 2 times more Copper, 1.8 times more Iron, 2.5 times more Potassium and 1.3 times more Water than Cooked Khorasan Wheat.
• 100 grams of Cooked Kamut lack sufficient amounts of Calcium
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Kamut have 2.3 times more Energy, 2.2 times more Carbohydrate, 1.7 times more Fiber and 2.2 times more Protein than Potato Skin.