Comparing Nutrients in 5 ounces Bulgur VS Cooked Spelt

Macros Ratio

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

Macro Nutrients

	Bulgur	Cooked Spelt	Recommended Dietary Allowance
Energy	16.7% 485kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	29% 37.5g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	NA	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	46.6% 17.7g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	31% 17.4g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	22.8% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	8.72% 0.11mg	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	9.57% 38.3μg	4.6% 18.4μg	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	0.57% 0.085mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Cooked Spelt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.47mg	34% 0.3mg	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	43.6% 3.5mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	67.2% 1.55mg	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	60.7% 425mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.34% 12.8g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Cooked Spelt per 5 oz

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

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

• 5 ounces of Bulgur have 2.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2 times more Vitamin B3, 4.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cooked Spelt.
• Both Dry Bulgur as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Bulgur vs Cooked Spelt:

• 5 ounces of Bulgur have 3.5 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Zinc than Cooked Spelt.
• While 5 oz of Cooked Spelt contain 1.7 times more Selenium than Dry Bulgur.
• 5 ounces of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bulgur have 2.7 times more Energy, 2.9 times more Carbohydrate, 3.2 times more Fiber and 2.2 times more Protein than Cooked Spelt.