Comparing Nutrients in 1 pound Boiled Bulgur VS Cooked Kamut

Macros Ratio

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

Macro Nutrients

	Boiled Bulgur	Cooked Kamut	Recommended Dietary Allowance
Energy	13% 376kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	3.9% 3.76g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	NA	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	96% 125g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	19.2% 14g	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	53.7% 20.4g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	25% 14g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	24.4% 0.32mg	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	20.4% 81.6μg	12.5% 50μg	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	NA	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Cooked Kamut	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	104% 0.94mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	203% 4.67mg	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	26% 181mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	9.07% 308mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	263% 145μg	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	76% 8.35mg	11mg per day for Men 19-50 years
Water	9.53% 353g	8% 296g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Cooked Kamut per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Bulgur vs Cooked Kamut:

• 1 pound of Boiled Bulgur has 1.6 times more Vitamin B9 than Cooked Kamut.
• While 1 lb of Cooked Khorasan Wheat contains 1.7 times more Vitamin B1 and 2.3 times more Vitamin B3 than Cooked Bulgur.
• Both Boiled Bulgur and Cooked Kamut provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• Both Cooked Bulgur as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Bulgur vs Cooked Kamut:

• 1 lb of Cooked Khorasan Wheat contains 2.8 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 3.7 times more Phosphorus, 2.4 times more Potassium, 53.2 times more Selenium and 3.2 times more Zinc than Cooked Bulgur.
• 1 pound of Boiled Bulgur lack sufficient amounts of Selenium
• Both Cooked Bulgur as well as Cooked Khorasan Wheat lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Khorasan Wheat contains 1.6 times more Energy, 1.5 times more Carbohydrate, 30.7 times more Sugars and 1.9 times more Protein than Cooked Bulgur.
• Both Boiled Bulgur and Cooked Kamut offer comparable quantities of Fiber per one pound.