Comparing Nutrients in 1 pound Raw Spelt VS Bulgur

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Bulgur	Recommended Dietary Allowance
Energy	53% 1533kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	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	245% 318g	265% 344g	130g per day for Men 19-50 years
Sugars	42.7% 31g	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	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	149% 56.7g	38g per day for Men 19-50 years
Protein	118% 66g	100% 55.7g	56g per day for Men 19-50 years

Vitamins

	Raw 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	138% 1.65mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	119% 1.55mg	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	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	24% 3.6mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Bulgur	Recommended Dietary Allowance
Calcium	12.2% 122mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	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	252% 20mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	601% 14mg	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	194% 1361mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Bulgur per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw 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 Raw Spelt vs Bulgur:

• 1 pound of Raw Spelt has 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B9, 13.2 times more Vitamin E and 1.9 times more Vitamin K than Bulgur.
• While 1 lb of Dry Bulgur contains 1.5 times more Vitamin B6 than Uncooked Spelt.
• Both Raw Spelt and Bulgur provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Bulgur have insufficient amounts of Vitamin E and Vitamin K
• Both Uncooked Spelt as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Raw Spelt vs Bulgur:

• 1 pound of Raw Spelt has 1.5 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 5.1 times more Selenium and 1.7 times more Zinc than Bulgur.
• While 1 lb of Dry Bulgur contains 1.3 times more Calcium than Uncooked Spelt.
• Both Raw Spelt and Bulgur contain similar levels of Magnesium, Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Spelt has 1.8 times more Fat, 2.8 times more Omega 3, 2.3 times more Omega 6 and 16.6 times more Sugars than Bulgur.
• Both Raw Spelt and Bulgur offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Bulgur provide inadequate amounts of Omega 3