Comparing Nutrients in 14 ounces Raw Spelt VS Bulgur

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Bulgur	Recommended Dietary Allowance
Energy	46.3% 1341kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	5.44% 5.28g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	232% 301g	130g per day for Men 19-50 years
Sugars	37.3% 27g	2.24% 1.63g	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	1.3% 0.95g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 2.34g	NA	g per day for Men 19-50 years
Fiber	112% 42.5g	131% 49.6g	38g per day for Men 19-50 years
Protein	103% 58g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	138% 41.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.7% 179μg	26.8% 107μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.14mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Bulgur	Recommended Dietary Allowance
Calcium	10.7% 107mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	148% 1.33mg	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	220% 17.6mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	155% 651mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	526% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	811% 365μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	227% 1592mg	170% 1191mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	48% 1627mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	0.97% 35.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Bulgur per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw Spelt versus 14 oz of Bulgur to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raw Spelt vs Bulgur:

• 14 ounces of Raw Spelt have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B9, 13.2 times more Vitamin E and 1.9 times more Vitamin K than Bulgur.
• While 14 oz of Dry Bulgur contain 1.5 times more Vitamin B6 than Uncooked Spelt.
• Both Raw Spelt and Bulgur provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Bulgur have insufficient amounts of Vitamin E and Vitamin K
• Both Uncooked Spelt as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Raw Spelt vs Bulgur:

• 14 ounces of Raw Spelt have 1.5 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 5.1 times more Selenium and 1.7 times more Zinc than Bulgur.
• While 14 oz of Dry Bulgur contain 1.3 times more Calcium than Uncooked Spelt.
• Both Raw Spelt and Bulgur contain similar levels of Magnesium, Manganese and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Spelt have 1.8 times more Fat, 2.8 times more Omega 3, 2.3 times more Omega 6 and 16.6 times more Sugars than Bulgur.
• Both Raw Spelt and Bulgur offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 14 ounces.
• 14 ounces of Bulgur provide inadequate amounts of Omega 3