Comparing Nutrients in 1 kilogram Bulgur VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Bulgur	Raw Spelt	Recommended Dietary Allowance
Energy	118% 3420kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.18g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	540% 702g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	329% 125g	282% 107g	38g per day for Men 19-50 years
Protein	219% 123g	260% 146g	56g per day for Men 19-50 years

Vitamins

	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	193% 2.32mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	320% 51mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	208% 10.4mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	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	67.5% 270μg	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	4% 0.6mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Raw Spelt	Recommended Dietary Allowance
Calcium	35% 350mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	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	308% 24.6mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	390% 1640mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	1325% 30.5mg	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	429% 3000mg	573% 4010mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Raw Spelt per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Bulgur vs Raw Spelt:

• 1 kilogram of Bulgur has 1.5 times more Vitamin B6 than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 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 Dry Bulgur.
• Both Bulgur and Raw Spelt provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Bulgur have insufficient amounts of Vitamin E and Vitamin K
• Both Dry 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 Bulgur vs Raw Spelt:

• 1 kilogram of Bulgur has 1.3 times more Calcium and 1.2 times more Magnesium than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 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 Dry Bulgur.
• Both Bulgur and Raw Spelt contain similar levels of Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Uncooked Spelt contains 1.8 times more Fat, 2.8 times more Omega 3, 2.3 times more Omega 6 and 16.6 times more Sugars than Dry Bulgur.
• Both Bulgur and Raw Spelt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Bulgur provide inadequate amounts of Omega 3