Comparing Nutrients in 1 kilogram Cooked Kamut VS Bulgur

Macros Ratio

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

Macro Nutrients

	Cooked Kamut	Bulgur	Recommended Dietary Allowance
Energy	45.5% 1320kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	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	212% 276g	584% 759g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	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	113% 43g	329% 125g	38g per day for Men 19-50 years
Protein	102% 57g	219% 123g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Bulgur	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	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	144% 23mg	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	54% 0.7mg	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	27.5% 110μg	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	NA	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	16% 2.4mg	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 Kamut	Bulgur	Recommended Dietary Allowance
Calcium	9% 90mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	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	220% 17.6mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	390% 1640mg	420mg per day for Men 19-50 years
Manganese	448% 10.3mg	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	210% 1470mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	580% 319μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	17.6% 652g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Kamut VS Bulgur per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Kamut 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 Kamut vs Bulgur:

• 1 kg of Dry Bulgur contains 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.
• Both Cooked Khorasan Wheat as well as Dry Bulgur have insufficient amounts of Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cooked Kamut vs Bulgur:

• 1 kilogram of Cooked Kamut has 13.9 times more Selenium than Bulgur.
• While 1 kg of Dry Bulgur contains 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 and 2.5 times more Potassium than Cooked Khorasan Wheat.
• Both Cooked Kamut and Bulgur contain similar levels of Zinc per one kilogram.
• 1 kilogram of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Kamut has 7.5 times more Sugars than Bulgur.
• While 1 kg of Dry Bulgur contains 2.6 times more Energy, 2.7 times more Carbohydrate, 2.9 times more Fiber and 2.2 times more Protein than Cooked Khorasan Wheat.