Comparing Nutrients in 100 grams Boiled Bulgur VS Cooked Kamut

Macros Ratio

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

Macro Nutrients

	Boiled Bulgur	Cooked Kamut	Recommended Dietary Allowance
Energy	2.86% 83kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	0.14% 0.1g	4.23% 3.07g	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	12% 4.5g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.88% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	5.4% 0.07mg	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	4.5% 18μg	2.75% 11μg	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	NA	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	0.067% 0.01mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Cooked Kamut	Recommended Dietary Allowance
Calcium	1% 10mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	23% 0.21mg	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	12% 0.96mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	44.8% 1.03mg	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	5.7% 40mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	2.1% 77.8g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Cooked Kamut per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Bulgur versus 100 g of Cooked Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Bulgur vs Cooked Kamut:

• 100 grams of Boiled Bulgur have 1.6 times more Vitamin B9 than Cooked Kamut.
• While 100 g of Cooked Khorasan Wheat contain 1.7 times more Vitamin B1 and 2.3 times more Vitamin B3 than Cooked Bulgur.
• Both Boiled Bulgur and Cooked Kamut provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• Both Cooked Bulgur as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Bulgur vs Cooked Kamut:

• 100 g of Cooked Khorasan Wheat contain 2.8 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 3.7 times more Phosphorus, 2.4 times more Potassium, 53.2 times more Selenium and 3.2 times more Zinc than Cooked Bulgur.
• 100 grams of Boiled Bulgur lack sufficient amounts of Selenium
• Both Cooked Bulgur as well as Cooked Khorasan Wheat lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cooked Khorasan Wheat contain 1.6 times more Energy, 1.5 times more Carbohydrate, 30.7 times more Sugars and 1.9 times more Protein than Cooked Bulgur.
• Both Boiled Bulgur and Cooked Kamut offer comparable quantities of Fiber per 100 grams.