Comparing Nutrients in 7 ounces Raw Spelt VS Bulgur

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Bulgur	Recommended Dietary Allowance
Energy	23% 671kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	116% 151g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	1.12% 0.81g	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	0.66% 0.48g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 1.17g	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	65.3% 25g	38g per day for Men 19-50 years
Protein	51.6% 29g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68.8% 20.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	13.4% 53.6μg	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	10.5% 1.57mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Bulgur	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	74% 0.66mg	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	110% 8.8mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	263% 6.05mg	2.3mg per day for Men 19-50 years
Molybdenum	405% 182μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	114% 796mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Bulgur per 7 oz

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

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

• 7 ounces of Raw Spelt have 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 Bulgur.
• While 7 oz of Dry Bulgur contain 1.5 times more Vitamin B6 than Uncooked Spelt.
• Both Raw Spelt and Bulgur 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 Uncooked Spelt as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Raw Spelt vs Bulgur:

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

Comparison of macro-nutrients per 7 ounces:

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