Comparing Nutrients in 100 grams 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	11.8% 342kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	7% 1.2g	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	54% 70g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	9.4% 6.82g	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	0.33% 0.24g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 0.59g	g per day for Men 19-50 years
Fiber	33% 12.5g	28% 10.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	26% 14.6g	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	19.3% 0.23mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	42.8% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34.7% 10.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.75% 27μg	11.3% 45μg	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	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Raw Spelt	Recommended Dietary Allowance
Calcium	3.5% 35mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	37.2% 0.34mg	56.8% 0.51mg	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	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	204% 92μg	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	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	0.24% 9g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Raw Spelt per 100 g

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

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

• 100 grams of Bulgur have 1.5 times more Vitamin B6 than Raw Spelt.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Bulgur vs Raw Spelt:

• 100 grams of Bulgur have 1.3 times more Calcium and 1.2 times more Magnesium than Raw Spelt.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.
• 100 grams of Bulgur provide inadequate amounts of Omega 3