Comparing Nutrients in 7 ounces Bulgur VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Bulgur	Raw Spelt	Recommended Dietary Allowance
Energy	23.4% 679kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	2.72% 2.64g	4.97% 4.82g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	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	116% 151g	107% 139g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	65.3% 25g	56% 21.2g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	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	38.4% 0.46mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	13.4% 53.6μg	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	0.79% 0.12mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Raw Spelt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	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	61% 4.9mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	263% 6.05mg	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	85% 595mg	114% 796mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Raw Spelt per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Bulgur vs Raw Spelt:

• 7 ounces of Bulgur have 1.5 times more Vitamin B6 than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 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 Dry Bulgur.
• Both Bulgur and Raw Spelt provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Bulgur have insufficient amounts of Vitamin E and Vitamin K
• Both Dry 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 Bulgur vs Raw Spelt:

• 7 ounces of Bulgur have 1.3 times more Calcium and 1.2 times more Magnesium than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 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 Dry Bulgur.
• Both Bulgur and Raw Spelt contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Uncooked Spelt contain 1.8 times more Fat, 2.8 times more Omega 3, 2.3 times more Omega 6 and 16.6 times more Sugars than Dry Bulgur.
• Both Bulgur and Raw Spelt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Bulgur provide inadequate amounts of Omega 3