Comparing Nutrients in 100 grams 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	11.8% 342kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.4% 76g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	33% 12.5g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	22% 12.3g	9.82% 5.5g	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	19.3% 0.23mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	6.15% 0.08mg	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	6.75% 27μg	3.25% 13μg	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	0.4% 0.06mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Cooked Spelt	Recommended Dietary Allowance
Calcium	3.5% 35mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	37.2% 0.34mg	24% 0.22mg	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	30.8% 2.46mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	47.4% 1.1mg	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	43% 300mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.24% 9g	1.8% 66.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Cooked Spelt per 100 g

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

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

• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Bulgur vs Cooked Spelt:

• 100 grams 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 100 g of Cooked Spelt contain 1.7 times more Selenium than Dry Bulgur.
• 100 grams of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.