Comparing Nutrients in 1 kilogram Cooked Spelt VS Boiled Bulgur

Macros Ratio

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

Macro Nutrients

	Cooked Spelt	Boiled Bulgur	Recommended Dietary Allowance
Energy	43.8% 1270kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 264g	143% 186g	130g per day for Men 19-50 years
Sugars	NA	1.38% 1g	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	103% 39g	118% 45g	38g per day for Men 19-50 years
Protein	98% 55g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.7mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.8% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	64% 0.83mg	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	32.5% 130μg	45% 180μg	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	17.3% 2.6mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Boiled Bulgur	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	83.3% 0.75mg	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	209% 16.7mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	474% 11mg	265% 6.1mg	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	214% 1500mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	18% 666g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Boiled Bulgur per 1 kg

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

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

• 1 kilogram of Cooked Spelt has 1.8 times more Vitamin B1 and 2.6 times more Vitamin B3 than Boiled Bulgur.
• While 1 kg of Cooked Bulgur contains 1.4 times more Vitamin B9 than Cooked Spelt.
• Both Cooked Spelt and Boiled Bulgur provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• Both Cooked Spelt as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in one kilogram.

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

• 1 kilogram of Cooked Spelt has 2.9 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 6.7 times more Selenium and 2.2 times more Zinc than Boiled Bulgur.
• 1 kilogram of Boiled Bulgur lack sufficient amounts of Selenium
• Both Cooked Spelt as well as Cooked Bulgur lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Spelt has 1.5 times more Energy, 1.4 times more Carbohydrate and 1.8 times more Protein than Boiled Bulgur.
• Both Cooked Spelt and Boiled Bulgur offer comparable quantities of Fiber per one kilogram.