Comparing Nutrients in 1 kilogram Bulgur VS Raw Kamut

Macros Ratio

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

Macro Nutrients

	Bulgur	Raw Kamut	Recommended Dietary Allowance
Energy	118% 3420kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.18g	33.7% 5.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	543% 706g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	108% 78.4g	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	1.5% 1.1g	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	% 6.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.5g	g per day for Men 19-50 years
Fiber	329% 125g	292% 111g	38g per day for Men 19-50 years
Protein	219% 123g	260% 145g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	472% 5.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	320% 51mg	398% 63.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	208% 10.4mg	190% 9.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	199% 2.6mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Raw Kamut	Recommended Dietary Allowance
Calcium	35% 350mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	562% 5.06mg	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	471% 37.7mg	8mg per day for Men 19-50 years
Magnesium	390% 1640mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1325% 30.5mg	1189% 27.4mg	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	520% 3640mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	1482% 815μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	335% 36.8mg	11mg per day for Men 19-50 years
Water	2.43% 90g	3% 111g	3700g per day for Men 19-50 years

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

• Dry Bulgur has 1.3 times more Vitamin B6 than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 2.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 10.2 times more Vitamin E than Dry Bulgur.
• Both Dry Bulgur and Uncooked Khorasan Wheat have similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 1 kg.
• Both Dry Bulgur as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Bulgur vs Raw Kamut:

• Dry Bulgur has 1.6 times more Calcium, 1.3 times more Magnesium and 3.4 times more Sodium than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.5 times more Copper, 1.5 times more Iron, 35.4 times more Selenium and 1.9 times more Zinc than Dry Bulgur.
• Both Dry Bulgur and Uncooked Khorasan Wheat have similar amounts of Manganese, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Khorasan Wheat contains 1.6 times more Fat, 2.1 times more Omega 3 and 19.1 times more Sugars than Dry Bulgur.
• Both Dry Bulgur and Uncooked Khorasan Wheat have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 1 kg.
• Both Dry Bulgur as well as Uncooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.