Comparing Nutrients in 1 pound Cooked Kamut VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Cooked Kamut	16%	5%	79%
Bulgur	13%	3%	84%

Macro Nutrients

	Cooked Kamut	Bulgur	Recommended Dietary Allowance
Energy	20.6% 599kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.76g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	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	96% 125g	265% 344g	130g per day for Men 19-50 years
Sugars	19.2% 14g	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	51.3% 19.5g	149% 56.7g	38g per day for Men 19-50 years
Protein	46.3% 26g	100% 55.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Bulgur	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	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	65.3% 10.5mg	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	24.4% 0.32mg	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	12.5% 50μg	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	NA	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	7.26% 1.1mg	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 Kamut	Bulgur	Recommended Dietary Allowance
Calcium	4.1% 41mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	100% 8mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	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	95% 667mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	263% 145μg	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	76% 8.35mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	8% 296g	1.1% 41g	3700g per day for Men 19-50 years

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

• Cooked Khorasan Wheat has 4 times more Vitamin E than Dry Bulgur.
• While Dry Bulgur contains 2.4 times more Vitamin B1, 3.8 times more Vitamin B2, 2.2 times more Vitamin B3, 4.9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat as well as Dry Bulgur have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Kamut vs Bulgur:

• Cooked Khorasan Wheat has 13.9 times more Selenium and 7.2 times more Water than Dry Bulgur.
• While Dry Bulgur contains 3.9 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium and 2.1 times more Sodium than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Dry Bulgur have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Khorasan Wheat has 7.5 times more Sugars than Dry Bulgur.
• While Dry Bulgur contains 2.6 times more Energy, 1.6 times more Fat, 2.7 times more Carbohydrate, 2.9 times more Fiber and 2.2 times more Protein than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat as well as Dry Bulgur have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.