Comparing Nutrients in 7 ounces Cooked Spelt VS Boiled Bulgur

Macros Ratio

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

Macro Nutrients

	Cooked Spelt	Boiled Bulgur	Recommended Dietary Allowance
Energy	8.7% 252kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.4% 52.5g	28.4% 37g	130g per day for Men 19-50 years
Sugars	NA	0.27% 0.2g	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	20.4% 7.74g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	19.5% 11g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	12.7% 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	6.45% 25.8μg	8.93% 35.7μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Boiled Bulgur	Recommended Dietary Allowance
Calcium	2% 20mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	16.5% 0.15mg	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	41.4% 3.3mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	52.5% 1.2mg	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	42.5% 298mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	2.16% 1.2μg	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	22.6% 2.5mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.57% 132g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Boiled Bulgur per 7 oz

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

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

• 7 ounces of Cooked Spelt have 1.8 times more Vitamin B1 and 2.6 times more Vitamin B3 than Boiled Bulgur.
• While 7 oz of Cooked Bulgur contain 1.4 times more Vitamin B9 than Cooked Spelt.
• Both Cooked Spelt and Boiled Bulgur provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• Both Cooked Spelt as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in seven ounces.

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

• 7 ounces of Cooked Spelt have 2.9 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 6.7 times more Selenium and 2.2 times more Zinc than Boiled Bulgur.
• 7 ounces of Boiled Bulgur lack sufficient amounts of Selenium
• Both Cooked Spelt as well as Cooked Bulgur lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Spelt have 1.5 times more Energy, 1.4 times more Carbohydrate and 1.8 times more Protein than Boiled Bulgur.
• Both Cooked Spelt and Boiled Bulgur offer comparable quantities of Fiber per seven ounces.