Comparing Nutrients in 5 ounces Boiled Bulgur VS 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	4.06% 118kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	9.95% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.3g	76.5% 99g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	13.3% 9.67g	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	0.47% 0.34g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.84g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	40% 15g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	37% 20.7g	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	6.73% 0.081mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.75% 0.49mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.38% 25.5μg	16% 63.8μg	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	0.094% 0.014mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Raw Spelt	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	80.5% 0.72mg	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	17% 1.36mg	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	184% 4.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	289% 130μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.1% 56.7mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	2.98% 110g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Raw Spelt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Bulgur versus 5 oz of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Bulgur vs Raw Spelt:

• 5 oz of Uncooked Spelt contain 6.4 times more Vitamin B1, 4 times more Vitamin B2, 6.8 times more Vitamin B3, 3.1 times more Vitamin B5, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, 79 times more Vitamin E and 7.2 times more Vitamin K than Cooked Bulgur.
• 5 ounces of Boiled Bulgur have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Bulgur as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled Bulgur vs Raw Spelt:

• 5 ounces of Boiled Bulgur have 7.1 times more Water than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 2.7 times more Calcium, 6.8 times more Copper, 4.6 times more Iron, 4.3 times more Magnesium, 4.9 times more Manganese, 10 times more Phosphorus, 5.7 times more Potassium, 19.5 times more Selenium and 5.8 times more Zinc than Cooked Bulgur.
• 5 ounces of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Uncooked Spelt contain 4.1 times more Energy, 10.1 times more Fat, 16.3 times more Omega 3, 12.7 times more Omega 6, 3.8 times more Carbohydrate, 68.2 times more Sugars, 2.4 times more Fiber and 4.7 times more Protein than Cooked Bulgur.
• 5 ounces of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6