Comparing Nutrients in 1 kilogram Cooked Spelt VS Bulgur

Macros Ratio

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

Macro Nutrients

	Cooked Spelt	Bulgur	Recommended Dietary Allowance
Energy	43.8% 1270kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	NA	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	NA	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	30.5% 5.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 264g	584% 759g	130g per day for Men 19-50 years
Sugars	NA	5.66% 4.1g	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	329% 125g	38g per day for Men 19-50 years
Protein	98% 55g	219% 123g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	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	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.7mg	320% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	208% 10.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	263% 3.42mg	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	67.5% 270μg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Bulgur	Recommended Dietary Allowance
Calcium	10% 100mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	372% 3.35mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	390% 1640mg	420mg per day for Men 19-50 years
Manganese	474% 11mg	1325% 30.5mg	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	429% 3000mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	18% 666g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Bulgur per 1 kg

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

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

• 1 kg of Dry Bulgur contains 2.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2 times more Vitamin B3, 4.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cooked Spelt.
• Both Cooked Spelt as well as Dry 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 Bulgur:

• 1 kilogram of Cooked Spelt has 1.7 times more Selenium than Bulgur.
• While 1 kg of Dry Bulgur contains 3.5 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Zinc than Cooked Spelt.
• 1 kilogram of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Bulgur contains 2.7 times more Energy, 2.9 times more Carbohydrate, 3.2 times more Fiber and 2.2 times more Protein than Cooked Spelt.