Comparing Nutrients in 5 ounces Raw Kamut VS Boiled Bulgur

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Raw Kamut	Boiled Bulgur	Recommended Dietary Allowance
Energy	16.5% 478kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	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	77% 100g	20.3% 26.3g	130g per day for Men 19-50 years
Sugars	15.3% 11g	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	0.22% 0.16g	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	% 0.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.78g	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	37% 20.6g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	9.75% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	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	NA	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	5.76% 0.86mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Boiled Bulgur	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	79.7% 0.72mg	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	66.8% 5.34mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	169% 3.88mg	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	73.7% 516mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	2.83% 96mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	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	47.4% 5.2mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS Boiled Bulgur per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Kamut 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 Raw Kamut vs Boiled Bulgur:

• 5 ounces of Raw Kamut have 9.9 times more Vitamin B1, 6.6 times more Vitamin B2, 6.4 times more Vitamin B3, 2.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 61 times more Vitamin E than Boiled Bulgur.
• 5 ounces of Boiled Bulgur have insufficient amounts of Vitamin E
• Both Uncooked Khorasan Wheat as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in five ounces.

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

• 5 ounces of Raw Kamut have 2.2 times more Calcium, 6.7 times more Copper, 3.9 times more Iron, 4.1 times more Magnesium, 4.5 times more Manganese, 9.1 times more Phosphorus, 5.9 times more Potassium, 135.8 times more Selenium and 6.5 times more Zinc than Boiled Bulgur.
• While 5 oz of Cooked Bulgur contain 7 times more Water than Uncooked Khorasan Wheat .
• 5 ounces of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Kamut have 4.1 times more Energy, 8.9 times more Fat, 12 times more Omega 3, 6.1 times more Omega 6, 3.8 times more Carbohydrate, 78.4 times more Sugars, 2.5 times more Fiber and 4.7 times more Protein than Boiled Bulgur.
• 5 ounces of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6