Comparing Nutrients in 1 kilogram Raw Kamut VS Boiled Bulgur

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Raw Kamut	Boiled Bulgur	Recommended Dietary Allowance
Energy	116% 3370kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	6.13% 1.96g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	33.7% 5.73g	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	543% 706g	143% 186g	130g per day for Men 19-50 years
Sugars	108% 78.4g	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	1.5% 1.1g	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	% 6.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	292% 111g	118% 45g	38g per day for Men 19-50 years
Protein	260% 145g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.66mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	398% 63.8mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	68.8% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	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	NA	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	40.7% 6.1mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Boiled Bulgur	Recommended Dietary Allowance
Calcium	22% 220mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	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	471% 37.7mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	1189% 27.4mg	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	520% 3640mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	1482% 815μg	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	335% 36.8mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	3% 111g	21% 778g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 9.9 times more Vitamin B1, 6.6 times more Vitamin B2, 6.4 times more Vitamin B3, 2.8 times more Vitamin B5, 3.1 times more Vitamin B6, 61 times more Vitamin E and 3.6 times more Vitamin K than Cooked Bulgur.
• Both Uncooked Khorasan Wheat as well as Cooked Bulgur have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

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

• Uncooked Khorasan Wheat has 2.2 times more Calcium, 6.7 times more Copper, 3.9 times more Iron, 4.1 times more Magnesium, 4.5 times more Manganese, 9.1 times more Phosphorus, 5.9 times more Potassium, 135.8 times more Selenium and 6.5 times more Zinc than Cooked Bulgur.
• While Cooked Bulgur contains 7 times more Water than Uncooked Khorasan Wheat .

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Khorasan Wheat has 4.1 times more Energy, 8.9 times more Fat, 12 times more Omega 3, 6.1 times more Omega 6, 3.8 times more Carbohydrate, 78.4 times more Sugars, 2.5 times more Fiber and 4.7 times more Protein than Cooked Bulgur.
• Both Uncooked Khorasan Wheat as well as Cooked Bulgur have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.