Comparing Nutrients in 1 kilogram Boiled Bulgur VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Boiled Bulgur	Raw Spelt	Recommended Dietary Allowance
Energy	28.6% 830kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	143% 186g	540% 702g	130g per day for Men 19-50 years
Sugars	1.38% 1g	94% 68.2g	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	3.3% 2.4g	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	% 8.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.9g	g per day for Men 19-50 years
Fiber	118% 45g	282% 107g	38g per day for Men 19-50 years
Protein	55% 31g	260% 146g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.8% 3.44mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	347% 104μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45% 180μg	113% 450μg	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	0.67% 0.1mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Raw Spelt	Recommended Dietary Allowance
Calcium	10% 100mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	568% 5.1mg	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	120% 9.6mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	1297% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2042% 919μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57% 400mg	573% 4010mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	21% 778g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Raw Spelt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Bulgur versus 1 kg of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Bulgur vs Raw Spelt:

• 1 kg of Uncooked Spelt contains 6.4 times more Vitamin B1, 4 times more Vitamin B2, 6.8 times more Vitamin B3, 3.1 times more Vitamin B5, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, 79 times more Vitamin E and 7.2 times more Vitamin K than Cooked Bulgur.
• 1 kilogram of Boiled Bulgur have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Bulgur as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled Bulgur vs Raw Spelt:

• 1 kilogram of Boiled Bulgur has 7.1 times more Water than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 2.7 times more Calcium, 6.8 times more Copper, 4.6 times more Iron, 4.3 times more Magnesium, 4.9 times more Manganese, 10 times more Phosphorus, 5.7 times more Potassium, 19.5 times more Selenium and 5.8 times more Zinc than Cooked Bulgur.
• 1 kilogram of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Uncooked Spelt contains 4.1 times more Energy, 10.1 times more Fat, 16.3 times more Omega 3, 12.7 times more Omega 6, 3.8 times more Carbohydrate, 68.2 times more Sugars, 2.4 times more Fiber and 4.7 times more Protein than Cooked Bulgur.
• 1 kilogram of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6