Comparing Nutrients in 5 ounces Cooked Spelt VS Boiled Bulgur

Macros Ratio

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

Macro Nutrients

	Cooked Spelt	Boiled Bulgur	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	20.3% 26.3g	130g per day for Men 19-50 years
Sugars	NA	0.2% 0.14g	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	14.5% 5.53g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	14% 7.8g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	12% 0.15mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.75% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	9.05% 0.12mg	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	4.6% 18.4μg	6.38% 25.5μg	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	2.46% 0.37mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Boiled Bulgur	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	12% 0.11mg	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	29.6% 2.37mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	67.2% 1.55mg	37.5% 0.86mg	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	30.4% 213mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	2.83% 96mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Boiled Bulgur per 5 oz

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

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

• 5 ounces of Cooked Spelt have 1.8 times more Vitamin B1 and 2.6 times more Vitamin B3 than Boiled Bulgur.
• While 5 oz of Cooked Bulgur contain 1.4 times more Vitamin B9 than Cooked Spelt.
• Both Cooked Spelt and Boiled Bulgur provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• Both Cooked Spelt as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in five ounces.

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

• 5 ounces of Cooked Spelt have 2.9 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 6.7 times more Selenium and 2.2 times more Zinc than Boiled Bulgur.
• 5 ounces of Boiled Bulgur lack sufficient amounts of Selenium
• Both Cooked Spelt as well as Cooked Bulgur lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Spelt have 1.5 times more Energy, 1.4 times more Carbohydrate and 1.8 times more Protein than Boiled Bulgur.
• Both Cooked Spelt and Boiled Bulgur offer comparable quantities of Fiber per five ounces.