Comparing Nutrients in 100 grams Raw Kamut VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Raw Kamut	Raw Spelt	Recommended Dietary Allowance
Energy	11.6% 337kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	7% 1.2g	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	54% 70g	130g per day for Men 19-50 years
Sugars	11% 7.84g	9.4% 6.82g	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	0.33% 0.24g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.55g	% 0.59g	g per day for Men 19-50 years
Fiber	29.2% 11g	28% 10.7g	38g per day for Men 19-50 years
Protein	26% 14.5g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Raw Spelt	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	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	42.8% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34.7% 10.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	11.3% 45μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.07% 0.61mg	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Raw Spelt	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	56.8% 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	47% 3.77mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	204% 92μg	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	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	148% 81.5μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.68mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raw Kamut vs Raw Spelt:

• Uncooked Khorasan Wheat has 1.6 times more Vitamin B1 and 1.6 times more Vitamin B2 than Uncooked Spelt.
• While Uncooked Spelt contains 1.3 times more Vitamin E and 2 times more Vitamin K than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Uncooked Spelt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Uncooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Vitamin A and Vitamin C in 100 g.

Comparing minerals per 100 grams for Raw Kamut vs Raw Spelt:

• Uncooked Khorasan Wheat has 7 times more Selenium than Uncooked Spelt.
• Both Uncooked Khorasan Wheat and Uncooked Spelt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Uncooked Spelt contains 2.1 times more Saturated Fat, 1.4 times more Omega 3 and 2.1 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Uncooked Spelt have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Uncooked Khorasan Wheat as well as Uncooked Spelt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.