Comparing Nutrients in 500 calories Bulgur VS Raw Kamut

Weight per 500 calories

• Bulgur: 146g
• Raw Kamut: 148g

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

Which food has more nutrients per 500 calories - Bulgur or Raw Kamut?

Macros Ratio

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

Macro Nutrients

	Bulgur	Raw Kamut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	3.26% 3.16g	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	4.45% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.45% 0.76g	5% 0.85g	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	80.6% 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	0.23% 0.16g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	48% 18.3g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	32% 18g	38.5% 21.6g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.48mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	29.6% 0.38mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0.58% 0.088mg	6.03% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	2.23% 2.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Raw Kamut	Recommended Dietary Allowance
Calcium	5.1% 51mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	83.4% 0.75mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	176% 4.06mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	17.6% 598mg	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	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.82mg	49.6% 5.46mg	11mg per day for Men 19-50 years
Water	0.36% 13g	0.44% 16.4g	3700g per day for Men 19-50 years

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

• Dry Bulgur has 1.3 times more Vitamin B6 than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 10.3 times more Vitamin E than Dry Bulgur.
• Both Dry Bulgur and Uncooked Khorasan Wheat have similar amounts of Vitamin B5 per 500 kcal.
• Both Dry Bulgur as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Bulgur vs Raw Kamut:

• Dry Bulgur has 1.6 times more Calcium and 1.2 times more Magnesium than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.5 times more Copper, 1.6 times more Iron, 36 times more Selenium and 1.9 times more Zinc than Dry Bulgur.
• Both Dry Bulgur and Uncooked Khorasan Wheat have similar amounts of Manganese, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Uncooked Khorasan Wheat contains 19.4 times more Sugars than Dry Bulgur.
• Both Dry Bulgur and Uncooked Khorasan Wheat have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Dry Bulgur as well as Uncooked Khorasan Wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.