Comparing Nutrients in 1 pound Cooked Spelt VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Bulgur	13%	3%	84%

Macro Nutrients

	Cooked Spelt	Bulgur	Recommended Dietary Allowance
Energy	20% 576kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	NA	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	NA	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	14% 2.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	265% 344g	130g per day for Men 19-50 years
Sugars	NA	2.57% 1.86g	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	46.6% 17.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	44.5% 25g	100% 55.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	119% 1.55mg	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	14.7% 59μg	30.6% 122μg	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	7.86% 1.18mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Bulgur	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	169% 1.5mg	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	95% 7.57mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	601% 14mg	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	97% 680mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	8.16% 302g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Bulgur per 1 lb

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

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

• 1 lb of Dry Bulgur contains 2.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2 times more Vitamin B3, 4.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cooked Spelt.
• Both Cooked Spelt as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in one pound.

Comparing minerals per 1 pound for Cooked Spelt vs Bulgur:

• 1 pound of Cooked Spelt has 1.7 times more Selenium than Bulgur.
• While 1 lb of Dry Bulgur contains 3.5 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Zinc than Cooked Spelt.
• 1 pound of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Bulgur contains 2.7 times more Energy, 2.9 times more Carbohydrate, 3.2 times more Fiber and 2.2 times more Protein than Cooked Spelt.