Comparing Nutrients in 5 ounces BulgurVS Raw Kamut

Macros Ratio

Protein Fat Carbs

Bulgur

13%

84%

Raw Kamut

16%

79%

5 oz ▼

Macro Nutrients

Bulgurvs Raw Kamut

16.7%485kcal

Energy

16.5%478kcal

485 kcalvs478 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.94%1.9g

Fat

3.1%3g

1.9 gvs3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.03%0.33g

Saturated Fat

0.87%0.28g

0.33 gvs0.28 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.04%0.033g

Omega 3

4.25%0.068g

0.033 gvs0.068 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.3%0.73g

Omega 6

4.78%0.81g

0.73 gvs0.81 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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82.7%108g

Carbohydrate

77%100g

108 gvs100 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.8%0.58g

Sugars

15.3%11g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.58 gvs11 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.22%0.16g

≤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]

NA gvs0.16 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.88g

NA gvs0.88 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.78g

NA gvs0.78 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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46.6%17.7g

Fiber

41.4%15.7g

17.7 gvs15.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31%17.4g

Protein

37%20.6g

17.4 gvs20.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Bulgurvs Raw Kamut

0%0μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

0 μgvs1.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27.4%0.33mg

Vitamin B1

67%0.8mg

Thiamine

0.33 mgvs0.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.5%0.16mg

Vitamin B2

20%0.26mg

Riboflavin

0.16 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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45.3%7.25mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

7.25 mgvs9.04 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29.5%1.47mg

Vitamin B5

27%1.35mg

Pantothenic acid

1.47 mgvs1.35 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37.3%0.48mg

Vitamin B6

28.2%0.37mg

Pyridoxine

0.48 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.57%38.3μg

Vitamin B9

Folates and Folic Acid

38.3 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.57%0.085mg

Vitamin E

5.76%0.86mg

Tocopherols and Tocotrienols

0.085 mgvs0.86 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.24%2.7μg

Vitamin K

2.13%2.55μg

Phytomenadione or phylloquinone

2.7 μgvs2.55 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Bulgurvs Raw Kamut

4.96%49.6mg

Calcium

3.1%31mg

49.6 mgvs31 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52.8%0.47mg

Copper

79.7%0.72mg

0.47 mgvs0.72 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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43.6%3.5mg

Iron

66.8%5.34mg

3.5 mgvs5.34 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.3%232mg

Magnesium

44%184mg

232 mgvs184 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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188%4.32mg

Manganese

169%3.88mg

4.32 mgvs3.88 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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60.7%425mg

Phosphorus

73.7%516mg

425 mgvs516 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%581mg

Potassium

17%571mg

581 mgvs571 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.93%3.26μg

Selenium

210%116μg

3.26 μgvs116 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.6%24mg

Sodium

0.47%7.1mg

24 mgvs7.1 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25%2.74mg

Zinc

47.4%5.2mg

2.74 mgvs5.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.34%12.8g

Water

0.42%15.7g

12.8 gvs15.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Bulgur vs Raw Kamut:

Dry Bulgur has 1.3 times more Vitamin B6 than Uncooked Khorasan Wheat .
While Uncooked Khorasan Wheat contains 2.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 10.2 times more Vitamin E than Dry Bulgur.
Both Dry Bulgur and Uncooked Khorasan Wheat have similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 5 oz.
Both Dry Bulgur as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Bulgur vs Raw Kamut:

Dry Bulgur has 1.6 times more Calcium, 1.3 times more Magnesium and 3.4 times more Sodium than Uncooked Khorasan Wheat .
While Uncooked Khorasan Wheat contains 1.5 times more Copper, 1.5 times more Iron, 35.4 times more Selenium and 1.9 times more Zinc than Dry Bulgur.
Both Dry Bulgur and Uncooked Khorasan Wheat have similar amounts of Manganese, Phosphorus and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Uncooked Khorasan Wheat contains 1.6 times more Fat, 2.1 times more Omega 3 and 19.1 times more Sugars than Dry Bulgur.
Both Dry Bulgur and Uncooked Khorasan Wheat have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
Both Dry Bulgur as well as Uncooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BulgurVS Boiled BulgurRaw KamutVS Boiled BulgurBulgurVS Cooked KamutRaw KamutVS Cooked Kamut

Compare Foods

Comparing Nutrients in 5 ounces BulgurVS Raw Kamut

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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