Comparing Nutrients in 500 calories Raw Spelt VS Boiled Bulgur

Weight per 500 calories

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

Raw Spelt has 4.1 times more energy per 100g than Boiled Bulgur. It has high energy density when compared to other foods. Cooked Bulgur having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Raw Spelt	Boiled Bulgur	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	3.33% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	86% 112g	130g per day for Men 19-50 years
Sugars	14% 10g	0.83% 0.6g	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	0.49% 0.36g	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.87g	NA	g per day for Men 19-50 years
Fiber	41.7% 16g	71.3% 27g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	28.6% 0.34mg	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	63.3% 10mg	37.7% 6.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	51.3% 15.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.6% 66.6μg	27% 108μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.8% 1.17mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.44% 5.33μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Raw Spelt VS Boiled Bulgur Nutrients Per 500 Kcal

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

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

• 500 calories of Raw Spelt have 1.6 times more Vitamin B1 and 1.7 times more Vitamin B3 than Boiled Bulgur.
• While 500 kcal of Cooked Bulgur contain 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Uncooked Spelt.
• Both Raw Spelt and Boiled Bulgur provide similar amounts of Vitamin B2 per 500 calories.
• Both Uncooked Spelt as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Raw Spelt have 1.7 times more Copper, 1.2 times more Manganese, 2.5 times more Phosphorus, 1.4 times more Potassium, 4.8 times more Selenium and 1.4 times more Zinc than Boiled Bulgur.
• While 500 kcal of Cooked Bulgur contain 28.7 times more Water than Uncooked Spelt.
• Both Raw Spelt and Boiled Bulgur contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Boiled Bulgur lack sufficient amounts of Selenium
• Both Uncooked Spelt as well as Cooked Bulgur lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw Spelt have 3.1 times more Omega 6 and 16.7 times more Sugars than Boiled Bulgur.
• While 500 kcal of Cooked Bulgur contain 1.7 times more Fiber than Uncooked Spelt.
• Both Raw Spelt and Boiled Bulgur offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled Bulgur provide inadequate amounts of Omega 6
• Both Uncooked Spelt as well as Cooked Bulgur provide inadequate amounts of Omega 3 in 500 calories.