Comparing Nutrients in 500 calories Raw Spelt VS Bulgur

Weight per 500 calories

• Raw Spelt: 148g
• Bulgur: 146g

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

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

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Bulgur	13%	3%	84%

Macro Nutrients

	Raw Spelt	Bulgur	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	4.45% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	85.3% 111g	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	48% 18.3g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	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	28.3% 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	46.7% 7.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	30.4% 1.52mg	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	9.87% 39.5μg	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	0.58% 0.088mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.44% 5.33μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Bulgur	Recommended Dietary Allowance
Calcium	4% 40mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	54.4% 0.49mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	194% 4.46mg	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	62.7% 439mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	6.1% 3.36μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.66% 25mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	25.7% 2.82mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.36% 13g	3700g per day for Men 19-50 years

Raw Spelt VS Bulgur Nutrients Per 500 Kcal

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

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

• 500 calories of Raw Spelt have 1.6 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.7 times more Vitamin B9 than Bulgur.
• While 500 kcal of Dry Bulgur contain 1.5 times more Vitamin B6 than Uncooked Spelt.
• Both Raw Spelt and Bulgur provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Bulgur have insufficient amounts of Vitamin B9
• Both Uncooked Spelt as well as Dry 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 Bulgur:

• 500 calories of Raw Spelt have 1.5 times more Copper, 1.8 times more Iron, 1.4 times more Phosphorus, 5.1 times more Selenium and 1.7 times more Zinc than Bulgur.
• Both Raw Spelt and Bulgur contain similar levels of Magnesium, Manganese and Potassium per 500 calories.
• 500 calories of Bulgur lack sufficient amounts of Selenium
• Both Uncooked Spelt as well as Dry Bulgur lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw Spelt have 2.3 times more Omega 6 and 16.8 times more Sugars than Bulgur.
• Both Raw Spelt and Bulgur offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Bulgur provide inadequate amounts of Omega 6
• Both Uncooked Spelt as well as Dry Bulgur provide inadequate amounts of Omega 3 in 500 calories.