Comparing Nutrients in 300 calories Bulgur VS Raw Spelt

Weight per 300 calories

• Bulgur: 87.7g
• Raw Spelt: 88.8g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Bulgur	Raw Spelt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	2.22% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.26% 0.02g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	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% 66.6g	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	29% 11g	25% 9.5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	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% 0.2mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.76% 0.1mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	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	5.92% 23.7μg	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	0.35% 0.053mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.67μg	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Raw Spelt	Recommended Dietary Allowance
Calcium	3.07% 30.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	32.7% 0.29mg	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	27% 2.16mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	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	37.6% 263mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	3.67% 2μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	0.21% 7.9g	0.26% 9.8g	3700g per day for Men 19-50 years

Bulgur VS Raw Spelt Nutrients Per 300 Kcal

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

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

• 300 calories of Bulgur have 1.5 times more Vitamin B6 than Raw Spelt.
• While 300 kcal of Uncooked Spelt contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.7 times more Vitamin B9 than Dry Bulgur.
• Both Bulgur and Raw Spelt provide similar amounts of Vitamin B2 and Vitamin B5 per 300 calories.
• 300 calories of Bulgur have insufficient amounts of Vitamin B9
• Both Dry 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 Bulgur vs Raw Spelt:

• 300 kcal of Uncooked Spelt contain 1.5 times more Copper, 1.8 times more Iron, 1.4 times more Phosphorus, 5.1 times more Selenium and 1.7 times more Zinc than Dry Bulgur.
• Both Bulgur and Raw Spelt contain similar levels of Magnesium, Manganese and Potassium per 300 calories.
• 300 calories of Bulgur lack sufficient amounts of Selenium
• Both Dry Bulgur as well as Uncooked Spelt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Uncooked Spelt contain 2.3 times more Omega 6 and 16.8 times more Sugars than Dry Bulgur.
• Both Bulgur and Raw Spelt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Bulgur provide inadequate amounts of Omega 6
• Both Dry Bulgur as well as Uncooked Spelt provide inadequate amounts of Omega 3 in 300 calories.