Comparing Nutrients in 7 ounces Boiled Bulgur VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Boiled Bulgur	Raw Spelt	Recommended Dietary Allowance
Energy	5.68% 165kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	4.97% 4.82g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	107% 139g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	18.7% 13.5g	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	0.66% 0.48g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 1.17g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	56% 21.2g	38g per day for Men 19-50 years
Protein	11% 6.1g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	68.8% 20.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	22.3% 89.3μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Raw Spelt	Recommended Dietary Allowance
Calcium	2% 20mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	113% 1mg	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	24% 1.9mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	257% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	405% 182μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 79.4mg	114% 796mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.17% 154g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Raw Spelt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Bulgur versus 7 oz of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Bulgur vs Raw Spelt:

• 7 oz of Uncooked Spelt contain 6.4 times more Vitamin B1, 4 times more Vitamin B2, 6.8 times more Vitamin B3, 3.1 times more Vitamin B5, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, 79 times more Vitamin E and 7.2 times more Vitamin K than Cooked Bulgur.
• 7 ounces of Boiled Bulgur have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Bulgur as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled Bulgur vs Raw Spelt:

• 7 ounces of Boiled Bulgur have 7.1 times more Water than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 2.7 times more Calcium, 6.8 times more Copper, 4.6 times more Iron, 4.3 times more Magnesium, 4.9 times more Manganese, 10 times more Phosphorus, 5.7 times more Potassium, 19.5 times more Selenium and 5.8 times more Zinc than Cooked Bulgur.
• 7 ounces of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Uncooked Spelt contain 4.1 times more Energy, 10.1 times more Fat, 16.3 times more Omega 3, 12.7 times more Omega 6, 3.8 times more Carbohydrate, 68.2 times more Sugars, 2.4 times more Fiber and 4.7 times more Protein than Cooked Bulgur.
• 7 ounces of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6