Comparing Nutrients in 1 kilogram 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	118% 3420kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	212% 276g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	42.3% 30.7g	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	329% 125g	113% 43g	38g per day for Men 19-50 years
Protein	219% 123g	102% 57g	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	193% 2.32mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	320% 51mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	208% 10.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	54% 0.7mg	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	67.5% 270μg	27.5% 110μg	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	4% 0.6mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Cooked Kamut	Recommended Dietary Allowance
Calcium	35% 350mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	230% 2.07mg	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	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	390% 1640mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	1325% 30.5mg	448% 10.3mg	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	429% 3000mg	210% 1470mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	580% 319μg	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	167% 18.4mg	11mg per day for Men 19-50 years
Water	2.43% 90g	17.6% 652g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.