Comparing Nutrients in 1 kilogram Raw Spelt VS Boiled Bulgur

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Boiled Bulgur	Recommended Dietary Allowance
Energy	117% 3380kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	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	540% 702g	143% 186g	130g per day for Men 19-50 years
Sugars	94% 68.2g	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	3.3% 2.4g	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.9g	NA	g per day for Men 19-50 years
Fiber	282% 107g	118% 45g	38g per day for Men 19-50 years
Protein	260% 146g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Raw 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	303% 3.64mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	68.8% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	347% 104μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	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	52.7% 7.9mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Boiled Bulgur	Recommended Dietary Allowance
Calcium	27% 270mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	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	555% 44.4mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	265% 6.1mg	2.3mg per day for Men 19-50 years
Molybdenum	2042% 919μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	573% 4010mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	2.98% 110g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Boiled Bulgur per 1 kg

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

• 1 kilogram of Raw Spelt has 6.4 times more Vitamin B1, 4 times more Vitamin B2, 6.8 times more Vitamin B3, 3.1 times more Vitamin B5, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, 79 times more Vitamin E and 7.2 times more Vitamin K than Boiled Bulgur.
• 1 kilogram of Boiled Bulgur have insufficient amounts of Vitamin E and Vitamin K
• Both Uncooked Spelt as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Raw Spelt has 2.7 times more Calcium, 6.8 times more Copper, 4.6 times more Iron, 4.3 times more Magnesium, 4.9 times more Manganese, 10 times more Phosphorus, 5.7 times more Potassium, 19.5 times more Selenium and 5.8 times more Zinc than Boiled Bulgur.
• While 1 kg of Cooked Bulgur contains 7.1 times more Water than Uncooked Spelt.
• 1 kilogram of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Spelt has 4.1 times more Energy, 10.1 times more Fat, 16.3 times more Omega 3, 12.7 times more Omega 6, 3.8 times more Carbohydrate, 68.2 times more Sugars, 2.4 times more Fiber and 4.7 times more Protein than Boiled Bulgur.
• 1 kilogram of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6