Comparing Nutrients in 300 calories Cooked Kamut VS Bulgur

Weight per 300 calories

• Cooked Kamut: 227g
• Bulgur: 87.7g

Dry Bulgur has 2.6 times more energy per unit of mass than Cooked Khorasan Wheat, which is high in comparison to other foods. Cooked Kamut having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Kamut or Bulgur?

Macros Ratio

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

Macro Nutrients

	Cooked Kamut	Bulgur	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	1.26% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.7g	51% 66.6g	130g per day for Men 19-50 years
Sugars	9.62% 6.98g	0.5% 0.36g	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	25.7% 9.77g	29% 11g	38g per day for Men 19-50 years
Protein	23% 13g	19.3% 10.8g	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	18% 0.22mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.24% 0.068mg	7.76% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	23% 0.3mg	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	6.25% 25μg	5.92% 23.7μg	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	3.64% 0.55mg	0.35% 0.053mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Bulgur	Recommended Dietary Allowance
Calcium	2.05% 20.5mg	3.07% 30.7mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	32.7% 0.29mg	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	50% 4mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	116% 2.67mg	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	47.7% 334mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	132% 72.5μg	3.67% 2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	4% 148g	0.21% 7.9g	3700g per day for Men 19-50 years

Cooked Kamut VS Bulgur Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Kamut or Bulgur?

Lets compare vitamin content per 300 calories of Cooked Kamut vs Bulgur:

• 300 kcal of Dry Bulgur contain 1.5 times more Vitamin B2 and 1.9 times more Vitamin B6 than Cooked Khorasan Wheat.
• Both Cooked Kamut and Bulgur provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Cooked Kamut have insufficient amounts of Vitamin B2
• 300 calories of Bulgur have insufficient amounts of Vitamin B9
• Both Cooked Khorasan Wheat as well as Dry Bulgur have insufficient amounts of Vitamin B12 and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cooked Kamut vs Bulgur:

• 300 calories of Cooked Kamut have 1.6 times more Copper, 1.9 times more Iron, 1.3 times more Phosphorus, 35.9 times more Selenium and 2.5 times more Zinc than Bulgur.
• While 300 kcal of Dry Bulgur contain 1.3 times more Magnesium than Cooked Khorasan Wheat.
• Both Cooked Kamut and Bulgur contain similar levels of Manganese and Potassium per 300 calories.
• 300 calories of Bulgur lack sufficient amounts of Selenium
• Both Cooked Khorasan Wheat as well as Dry Bulgur lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Kamut have 19.4 times more Sugars and 1.2 times more Protein than Bulgur.
• Both Cooked Kamut and Bulgur offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.