Comparing Nutrients in 5 ounces Raw Spelt VS Bulgur

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Bulgur	Recommended Dietary Allowance
Energy	16.5% 479kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	82.7% 108g	130g per day for Men 19-50 years
Sugars	13.3% 9.67g	0.8% 0.58g	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	0.47% 0.34g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.84g	NA	g per day for Men 19-50 years
Fiber	40% 15g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	37% 20.7g	31% 17.4g	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	43% 0.52mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	37.3% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49% 14.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.8μg	9.57% 38.3μg	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	7.47% 1.1mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Bulgur	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	52.8% 0.47mg	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	78.7% 6.3mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	289% 130μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	81.2% 568mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.34% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Bulgur per 5 oz

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

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

• 5 ounces of Raw Spelt have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B9, 13.2 times more Vitamin E and 1.9 times more Vitamin K than Bulgur.
• While 5 oz 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 five ounces.
• 5 ounces of Bulgur have insufficient amounts of Vitamin E and Vitamin K
• Both Uncooked Spelt as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Raw Spelt vs Bulgur:

• 5 ounces of Raw Spelt have 1.5 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 5.1 times more Selenium and 1.7 times more Zinc than Bulgur.
• While 5 oz of Dry Bulgur contain 1.3 times more Calcium than Uncooked Spelt.
• Both Raw Spelt and Bulgur contain similar levels of Magnesium, Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Spelt have 1.8 times more Fat, 2.8 times more Omega 3, 2.3 times more Omega 6 and 16.6 times more Sugars than Bulgur.
• Both Raw Spelt and Bulgur offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Bulgur provide inadequate amounts of Omega 3