Comparing Nutrients in 100 calories Raw Kamut VS Boiled Bulgur

Weight per 100 calories

• Raw Kamut: 29.7g
• Boiled Bulgur: 121g

Raw Kamut has 4.1 times more energy per 100g than Boiled Bulgur. It has high energy density when compared to other foods. Cooked Bulgur having average energy density.

Discover which food has more nutrients per 100 calories - Raw Kamut or Boiled Bulgur?

Macros Ratio

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

Macro Nutrients

	Raw Kamut	Boiled Bulgur	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	0.17% 0.12g	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	0.045% 0.033g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	8.67% 3.3g	14.3% 5.42g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	0.033% 0.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	5.72% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.055mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.63% 0.28mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	7.7% 0.1mg	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	NA	5.42% 21.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	1.2% 0.18mg	0.08% 0.012mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.53μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Boiled Bulgur	Recommended Dietary Allowance
Calcium	0.65% 6.53mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	10% 0.09mg	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	14% 1.1mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.6mg	9.18% 38.6mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	32% 0.73mg	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	15.4% 108mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	3.5% 120mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	1.3% 0.72μg	55μg per day for Men 19-50 years
Sodium	0.099% 1.5mg	0.4% 6.02mg	1500mg per day for Men 19-50 years
Zinc	9.93% 1.1mg	6.24% 0.69mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	2.53% 94g	3700g per day for Men 19-50 years

Raw Kamut VS Boiled Bulgur Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Raw Kamut or Boiled Bulgur?

Lets compare vitamin content per 100 calories of Raw Kamut vs Boiled Bulgur:

• 100 calories of Raw Kamut have 2.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.6 times more Vitamin B3 than Boiled Bulgur.
• While 100 kcal of Cooked Bulgur contain 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Raw Kamut vs Boiled Bulgur:

• 100 calories of Raw Kamut have 1.7 times more Copper, 2.2 times more Phosphorus, 1.5 times more Potassium, 33.5 times more Selenium and 1.6 times more Zinc than Boiled Bulgur.
• While 100 kcal of Cooked Bulgur contain 28.5 times more Water than Uncooked Khorasan Wheat .
• Both Raw Kamut and Boiled Bulgur contain similar levels of Iron, Magnesium and Manganese per 100 calories.
• 100 calories of Boiled Bulgur lack sufficient amounts of Selenium
• Both Uncooked Khorasan Wheat as well as Cooked Bulgur lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Raw Kamut have 19.3 times more Sugars than Boiled Bulgur.
• While 100 kcal of Cooked Bulgur contain 1.6 times more Fiber than Uncooked Khorasan Wheat .
• Both Raw Kamut and Boiled Bulgur offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Uncooked Khorasan Wheat as well as Cooked Bulgur provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.