Comparing Nutrients in 1 pound Raw Spelt VS Boiled Bulgur

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Raw Spelt VS Boiled Bulgur per 1 lb

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Spelt has 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 Boiled Bulgur.
• 1 pound of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6