Comparing Nutrients in 300 calories Boiled Bulgur VS Raw Spelt

Weight per 300 calories

• Boiled Bulgur: 361g
• Raw Spelt: 88.8g

Uncooked Spelt has 4.1 times more energy per unit of mass than Cooked Bulgur, which is high in comparison to other foods. Boiled Bulgur having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Bulgur or Raw Spelt?

Macros Ratio

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

Macro Nutrients

	Boiled Bulgur	Raw Spelt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.87g	2.22% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.9% 0.014g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	6.23% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67g	48% 62.3g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	8.35% 6.05g	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	0.29% 0.21g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	43% 16.3g	25% 9.5g	38g per day for Men 19-50 years
Protein	20% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	30.8% 9.23μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.3% 65μg	10% 40μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.24% 0.036mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Raw Spelt	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	50.4% 0.45mg	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	43.4% 3.47mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	115% 2.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	181% 81.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.7% 145mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	7.23% 246mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	3.94% 2.17μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.06mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	7.6% 281g	0.26% 9.8g	3700g per day for Men 19-50 years

Boiled Bulgur VS Raw Spelt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Bulgur or Raw Spelt?

Lets compare vitamin content per 300 calories of Boiled Bulgur vs Raw Spelt:

• 300 calories of Boiled Bulgur have 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Spelt.
• While 300 kcal of Uncooked Spelt contain 1.6 times more Vitamin B1 and 1.7 times more Vitamin B3 than Cooked Bulgur.
• Both Boiled Bulgur and Raw Spelt provide similar amounts of Vitamin B2 per 300 calories.
• Both Cooked Bulgur as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Boiled Bulgur vs Raw Spelt:

• 300 calories of Boiled Bulgur have 28.7 times more Water than Raw Spelt.
• While 300 kcal of Uncooked Spelt contain 1.7 times more Copper, 2.5 times more Phosphorus, 1.4 times more Potassium, 4.8 times more Selenium and 1.4 times more Zinc than Cooked Bulgur.
• Both Boiled Bulgur and Raw Spelt contain similar levels of Iron, Magnesium and Manganese per 300 calories.
• 300 calories of Boiled Bulgur lack sufficient amounts of Selenium
• Both Cooked Bulgur as well as Uncooked Spelt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Bulgur have 1.7 times more Fiber than Raw Spelt.
• While 300 kcal of Uncooked Spelt contain 3.1 times more Omega 6 and 16.7 times more Sugars than Cooked Bulgur.
• Both Boiled Bulgur and Raw Spelt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Boiled Bulgur provide inadequate amounts of Omega 6
• Both Cooked Bulgur as well as Uncooked Spelt provide inadequate amounts of Omega 3 in 300 calories.