Comparing Nutrients in 500 calories Boiled Bulgur VS Raw Spelt

Weight per 500 calories

• Boiled Bulgur: 602g
• Raw Spelt: 148g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	3.33% 0.57g	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	80% 104g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	14% 10g	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	0.49% 0.36g	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	% 1.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.87g	g per day for Men 19-50 years
Fiber	71.3% 27g	41.7% 16g	38g per day for Men 19-50 years
Protein	33% 18.6g	38.5% 21.6g	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	28.6% 0.34mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.02mg	63.3% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	51.3% 15.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	16.6% 66.6μg	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	0.4% 0.06mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	4.44% 5.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Raw Spelt	Recommended Dietary Allowance
Calcium	6.02% 60.2mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	84% 0.76mg	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	72.3% 5.8mg	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	192% 4.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	302% 136μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.4% 241mg	84.7% 593mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	6.57% 3.6μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	31.2% 3.43mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	12.7% 468g	0.44% 16.3g	3700g per day for Men 19-50 years

Boiled Bulgur VS Raw Spelt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Bulgur or Raw Spelt?

Lets compare vitamin content per 500 calories of Boiled Bulgur vs Raw Spelt:

• 500 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 500 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 500 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 500 calories.

Comparing minerals per 500 calories for Boiled Bulgur vs Raw Spelt:

• 500 calories of Boiled Bulgur have 28.7 times more Water than Raw Spelt.
• While 500 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 500 calories.
• 500 calories of Boiled Bulgur lack sufficient amounts of Selenium
• Both Cooked Bulgur as well as Uncooked Spelt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Bulgur have 1.7 times more Fiber than Raw Spelt.
• While 500 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 500 calories.
• 500 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 500 calories.