Comparing Nutrients in 7 ounces Boiled Bulgur VS Raw Kamut

Macros Ratio

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

Macro Nutrients

	Boiled Bulgur	Raw Kamut	Recommended Dietary Allowance
Energy	5.68% 165kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	6.7% 1.14g	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	108% 140g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	21.5% 15.6g	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	0.3% 0.22g	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	% 1.23g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	58% 22g	38g per day for Men 19-50 years
Protein	11% 6.1g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	79% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	39.5% 0.51mg	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	8.93% 35.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	8.07% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Raw Kamut	Recommended Dietary Allowance
Calcium	2% 20mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	112% 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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	236% 5.43mg	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	11.3% 79.4mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	294% 162μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	66.4% 7.3mg	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 Kamut per 7 oz

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

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

• 7 oz of Uncooked Khorasan Wheat contain 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 Cooked Bulgur.
• 7 ounces of Boiled Bulgur have insufficient amounts of Vitamin E
• Both Cooked Bulgur as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in seven ounces.

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

• 7 ounces of Boiled Bulgur have 7 times more Water than Raw Kamut.
• While 7 oz of Uncooked Khorasan Wheat contain 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 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 Khorasan Wheat contain 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 Cooked Bulgur.
• 7 ounces of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6