Comparing Nutrients in 5 ounces Bulgur VS Cooked Kamut

Macros Ratio

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

Macro Nutrients

	Bulgur	Cooked Kamut	Recommended Dietary Allowance
Energy	16.7% 485kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.34% 0.11g	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	30% 39g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	6% 4.35g	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	16% 6.1g	38g per day for Men 19-50 years
Protein	31% 17.4g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	11.2% 0.13mg	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	20.4% 3.27mg	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	7.63% 0.099mg	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	3.9% 15.6μg	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	NA	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	2.27% 0.34mg	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 Kamut	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.47mg	32.6% 0.29mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	63.5% 1.46mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	82.2% 45.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	0.34% 12.8g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Cooked Kamut per 5 oz

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

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

• 5 ounces of Bulgur have 2.4 times more Vitamin B1, 3.8 times more Vitamin B2, 2.2 times more Vitamin B3, 4.9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Kamut.
• Both Dry Bulgur as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Bulgur vs Cooked Kamut:

• 5 ounces of Bulgur have 3.9 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus and 2.5 times more Potassium than Cooked Kamut.
• While 5 oz of Cooked Khorasan Wheat contain 13.9 times more Selenium than Dry Bulgur.
• Both Bulgur and Cooked Kamut contain similar levels of Zinc per five ounces.
• 5 ounces of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bulgur have 2.6 times more Energy, 2.7 times more Carbohydrate, 2.9 times more Fiber and 2.2 times more Protein than Cooked Kamut.
• While 5 oz of Cooked Khorasan Wheat contain 7.5 times more Sugars than Dry Bulgur.