Comparing Nutrients in 100 grams Raw Kamut VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Raw Kamut	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	11.6% 337kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	9.84% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	59% 76.6g	130g per day for Men 19-50 years
Sugars	11% 7.84g	2.22% 1.6g	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	0.15% 0.11g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 0.55g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	17% 6.4g	38g per day for Men 19-50 years
Protein	26% 14.5g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	3.84% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	36.5% 0.48mg	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	40.5% 162μg	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	0% 0mg	0% 0mg	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	4.07% 0.61mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	2.2% 22mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	23.2% 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	47% 3.77mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	16.3% 0.38mg	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	52% 364mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	148% 81.5μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.68mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.26% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS White Corn Flour Masa, enriched per 100 g

Compare the macro and micronutrient content in 100 g of Raw Kamut versus 100 g of White Corn Flour Masa, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Raw Kamut vs White Corn Flour Masa, enriched:

• 100 grams of Raw Kamut have 4.9 times more Vitamin B5 and 5.1 times more Vitamin E than White Corn Flour Masa, enriched.
• While 100 g of White Corn Flour Masa, enriched contain 2.6 times more Vitamin B1, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Uncooked Khorasan Wheat .
• 100 grams of White Corn Flour Masa, enriched have insufficient amounts of Vitamin E
• Both Uncooked Khorasan Wheat as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Raw Kamut vs White Corn Flour Masa, enriched:

• 100 grams of Raw Kamut have 2.4 times more Copper, 1.4 times more Magnesium, 7.3 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 7.8 times more Selenium and 2 times more Zinc than White Corn Flour Masa, enriched.
• While 100 g of White Corn Flour Masa, enriched contain 6.3 times more Calcium and 2.3 times more Iron than Uncooked Khorasan Wheat .

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Kamut have 4.9 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than White Corn Flour Masa, enriched.
• While 100 g of White Corn Flour Masa, enriched contain 1.7 times more Fat and 2.9 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Raw Kamut and White Corn Flour Masa, enriched offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 grams.