Comparing Nutrients in 7 ounces Bulgur VS Cooked Spelt

Macros Ratio

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

Macro Nutrients

	Bulgur	Cooked Spelt	Recommended Dietary Allowance
Energy	23.4% 679kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.72% 2.64g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	NA	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	NA	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	65.3% 25g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	12.2% 0.16mg	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	13.4% 53.6μg	6.45% 25.8μg	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	0.79% 0.12mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Cooked Spelt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	47.4% 0.43mg	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	61% 4.9mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	263% 6.05mg	94% 2.17mg	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	85% 595mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.48% 18g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Cooked Spelt per 7 oz

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

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

• 7 ounces of Bulgur have 2.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2 times more Vitamin B3, 4.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cooked Spelt.
• Both Dry Bulgur as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Bulgur vs Cooked Spelt:

• 7 ounces of Bulgur have 3.5 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Zinc than Cooked Spelt.
• While 7 oz of Cooked Spelt contain 1.7 times more Selenium than Dry Bulgur.
• 7 ounces of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bulgur have 2.7 times more Energy, 2.9 times more Carbohydrate, 3.2 times more Fiber and 2.2 times more Protein than Cooked Spelt.