Comparing Nutrients in 1 pound Raw Kamut VS Bulgur

Macros Ratio

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

Macro Nutrients

	Raw Kamut	Bulgur	Recommended Dietary Allowance
Energy	52.7% 1529kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	9.96% 9.66g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	2.78% 0.89g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	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	246% 320g	265% 344g	130g per day for Men 19-50 years
Sugars	49% 35.6g	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	0.69% 0.5g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	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 Kamut	Bulgur	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	214% 2.57mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.2% 0.83mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	NA	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	18.4% 2.77mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Bulgur	Recommended Dietary Allowance
Calcium	9.98% 100mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	255% 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	214% 17mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	539% 12.4mg	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	236% 1651mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	672% 370μg	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	152% 16.7mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	1.36% 50.2g	1.1% 41g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3 and 10.2 times more Vitamin E than Dry Bulgur.
• While Dry Bulgur contains 1.3 times more Vitamin B6 than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Dry Bulgur have similar amounts of Vitamin B5 and Vitamin K per 1 lb.
• Both Uncooked Khorasan Wheat as well as Dry Bulgur have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Raw Kamut vs Bulgur:

• Uncooked Khorasan Wheat has 1.5 times more Copper, 1.5 times more Iron, 1.2 times more Phosphorus, 35.4 times more Selenium and 1.9 times more Zinc than Dry Bulgur.
• While Dry Bulgur contains 1.6 times more Calcium, 1.3 times more Magnesium and 3.4 times more Sodium than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Dry Bulgur have similar amounts of Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Uncooked Khorasan Wheat has 1.6 times more Fat, 2.1 times more Omega 3 and 19.1 times more Sugars than Dry Bulgur.
• Both Uncooked Khorasan Wheat and Dry Bulgur have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 1 lb.
• Both Uncooked Khorasan Wheat as well as Dry Bulgur have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.