Comparing Nutrients in 1 pound Boiled Bulgur VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Boiled Bulgur	Raw Spelt	Recommended Dietary Allowance
Energy	13% 376kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	245% 318g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	42.7% 31g	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	1.5% 1.1g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 2.68g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	128% 48.5g	38g per day for Men 19-50 years
Protein	25% 14g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	157% 47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.4% 81.6μg	51% 204μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Raw Spelt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	258% 2.3mg	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	54.4% 4.35mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	588% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	926% 417μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26% 181mg	260% 1819mg	700mg per day for Men 19-50 years
Potassium	9.07% 308mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	135% 15mg	11mg per day for Men 19-50 years
Water	9.53% 353g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Raw Spelt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Bulgur vs Raw Spelt:

• 1 lb of Uncooked Spelt contains 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 Cooked Bulgur.
• 1 pound of Boiled Bulgur have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Bulgur as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Boiled Bulgur has 7.1 times more Water than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 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 Cooked Bulgur.
• 1 pound of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Uncooked Spelt contains 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 Cooked Bulgur.
• 1 pound of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6