Comparing Nutrients in 14 ounces Bulgur VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Bulgur	Cooked Kamut	Recommended Dietary Allowance
Energy	47% 1357kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	5.44% 5.28g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	NA	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	84.3% 110g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	17% 12g	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	131% 49.6g	45% 17g	38g per day for Men 19-50 years
Protein	87% 48.8g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	21.4% 0.28mg	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	26.8% 107μg	11% 43.7μg	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	NA	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	1.6% 0.24mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Cooked Kamut	Recommended Dietary Allowance
Calcium	14% 139mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	91% 0.82mg	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	122% 9.76mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	155% 651mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	526% 12mg	178% 4.1mg	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	170% 1191mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	69.6% 7.66mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	0.97% 35.7g	7% 259g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bulgur vs Cooked Kamut:

• Dry Bulgur has 2.4 times more Vitamin B1, 3.8 times more Vitamin B2, 2.2 times more Vitamin B3, 4.9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 4 times more Vitamin E than Dry Bulgur.
• Both Dry Bulgur as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Bulgur vs Cooked Kamut:

• Dry Bulgur has 3.9 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium and 2.1 times more Sodium than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 13.9 times more Selenium and 7.2 times more Water than Dry Bulgur.
• Both Dry Bulgur and Cooked Khorasan Wheat have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Bulgur has 2.6 times more Energy, 1.6 times more Fat, 2.7 times more Carbohydrate, 2.9 times more Fiber and 2.2 times more Protein than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 7.5 times more Sugars than Dry Bulgur.
• Both Dry Bulgur as well as Cooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.