Comparing Nutrients in 500 calories Bulgur VS Cooked Kamut

Weight per 500 calories

• Bulgur: 146g
• Cooked Kamut: 379g

Bulgur has 2.6 times more energy per 100g than Cooked Kamut. It has high energy density when compared to other foods. Cooked Khorasan Wheat having average energy density.

Discover which food has more nutrients per 500 calories - Bulgur or Cooked Kamut?

Macros Ratio

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

Macro Nutrients

	Bulgur	Cooked Kamut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	3.24% 3.14g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	4.45% 0.76g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.3% 111g	80.4% 105g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	16% 11.6g	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	48% 18.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	32% 18g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	8.74% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.48mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	20.4% 0.27mg	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	9.87% 39.5μg	10.4% 41.7μg	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	0% 0mg	NA	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	0.58% 0.088mg	6.06% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Cooked Kamut	Recommended Dietary Allowance
Calcium	5.1% 51mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	87% 0.78mg	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	45% 3.6mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	170% 3.9mg	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	62.7% 439mg	79.5% 557mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	6.1% 3.36μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	1.66% 25mg	2.02% 30.3mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.82mg	63.4% 6.97mg	11mg per day for Men 19-50 years
Water	0.36% 13g	6.67% 247g	3700g per day for Men 19-50 years

Bulgur VS Cooked Kamut Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bulgur or Cooked Kamut?

Lets compare vitamin content per 500 calories of Bulgur vs Cooked Kamut:

• 500 calories of Bulgur have 1.5 times more Vitamin B2 and 1.9 times more Vitamin B6 than Cooked Kamut.
• Both Bulgur and Cooked Kamut provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Bulgur have insufficient amounts of Vitamin B9
• 500 calories of Cooked Kamut have insufficient amounts of Vitamin B2
• Both Dry Bulgur as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Bulgur vs Cooked Kamut:

• 500 calories of Bulgur have 1.3 times more Magnesium than Cooked Kamut.
• While 500 kcal of Cooked Khorasan Wheat contain 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 Dry Bulgur.
• Both Bulgur and Cooked Kamut contain similar levels of Manganese and Potassium per 500 calories.
• 500 calories of Bulgur lack sufficient amounts of Selenium
• Both Dry Bulgur as well as Cooked Khorasan Wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Khorasan Wheat contain 19.4 times more Sugars than Dry Bulgur.
• Both Bulgur and Cooked Kamut offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.