Comparing Nutrients in 100 calories Bulgur VS Cooked Spelt

Weight per 100 calories

• Bulgur: 29g
• Cooked Spelt: 78.7g

Bulgur has 2.7 times more energy per 100g than Cooked Spelt. It has high energy density when compared to other foods. Cooked Spelt having average energy density.

Discover which food has more nutrients per 100 calories - Bulgur or Cooked Spelt?

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Bulgur	Cooked Spelt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	NA	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16% 21g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	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	9.6% 3.65g	8.1% 3.07g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.65% 0.068mg	6.76% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	1.8% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.35% 1.5mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	4.85% 0.063mg	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	1.97% 7.9μg	2.56% 10.2μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.12% 0.018mg	1.36% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.46% 0.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Cooked Spelt	Recommended Dietary Allowance
Calcium	1.02% 10.2mg	0.79% 7.87mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	19% 0.17mg	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	9% 0.72mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	9.2% 38.6mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	37.4% 0.86mg	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	12.5% 87.7mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	3.3% 113mg	3400mg per day for Men 19-50 years
Selenium	1.22% 0.67μg	5.73% 3.15μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.97mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	5.13% 0.56mg	8.95% 0.98mg	11mg per day for Men 19-50 years
Water	0.071% 2.63g	1.4% 52.4g	3700g per day for Men 19-50 years

Bulgur VS Cooked Spelt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Bulgur or Cooked Spelt?

Lets compare vitamin content per 100 calories of Bulgur vs Cooked Spelt:

• 100 calories of Bulgur have 1.4 times more Vitamin B2 and 1.6 times more Vitamin B6 than Cooked Spelt.
• While 100 kcal of Cooked Spelt contain 1.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Dry Bulgur.
• Both Bulgur and Cooked Spelt provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Bulgur have insufficient amounts of Vitamin B9
• 100 calories of Cooked Spelt have insufficient amounts of Vitamin B2
• Both Dry Bulgur as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Bulgur vs Cooked Spelt:

• 100 calories of Bulgur have 1.2 times more Magnesium than Cooked Spelt.
• While 100 kcal of Cooked Spelt contain 1.7 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 4.7 times more Selenium and 1.7 times more Zinc than Dry Bulgur.
• Both Bulgur and Cooked Spelt contain similar levels of Manganese and Potassium per 100 calories.
• 100 calories of Bulgur lack sufficient amounts of Selenium
• Both Dry Bulgur as well as Cooked Spelt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Dry Bulgur and Cooked Spelt have similar amounts of macro-nutrients per 100 kcal
• Both Bulgur and Cooked Spelt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.