Comparing Nutrients in 100 calories Boiled BulgurVS Corn

Weight per 100 calories

Boiled Bulgur

121g

Corn

27.4g

Yellow Corn Grain has 4.4 times more energy per unit of mass than Cooked Bulgur, which is high in comparison to other foods. Boiled Bulgur having average energy density.

Which food has more nutrients per 100 calories - Boiled Bulgur or Corn?

Macros Ratio

Protein Fat Carbs

Boiled Bulgur

14%

84%

Corn

10%

11%

79%

100 kcal ▼

Macro Nutrients

Boiled Bulgurvs Corn

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.3%0.29g

Fat

1.34%1.3g

0.29 gvs1.3 g

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

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0.16%0.051g

Saturated Fat

0.57%0.18g

0.051 gvs0.18 g

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

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0.3%0.005g

Omega 3

1.1%0.018g

0.005 gvs0.018 g

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

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0.67%0.11g

Omega 6

3.38%0.57g

0.11 gvs0.57 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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17.2%22.4g

Carbohydrate

15.7%20.3g

22.4 gvs20.3 g

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

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0.17%0.12g

Sugars

0.24%0.18g

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

0.12 gvs0.18 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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14.3%5.42g

Fiber

5.26%2g

5.42 gvs2 g

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

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6.63%3.7g

Protein

4.6%2.6g

3.7 gvs2.6 g

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

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Vitamins

Boiled Bulgurvs Corn

0%0μg

Vitamin A

0.33%3μg

RAE, retinol activity equivalents

0 μgvs3 μg

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

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5.72%0.069mg

Vitamin B1

8.8%0.11mg

Thiamine

0.069 mgvs0.11 mg

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

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2.6%0.034mg

Vitamin B2

4.24%0.055mg

Riboflavin

0.034 mgvs0.055 mg

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

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7.53%1.2mg

Vitamin B3

6.2%0.99mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs0.99 mg

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

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8.3%0.41mg

Vitamin B5

2.32%0.12mg

Pantothenic acid

0.41 mgvs0.12 mg

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

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7.7%0.1mg

Vitamin B6

13%0.17mg

Pyridoxine

0.1 mgvs0.17 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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5.42%21.7μg

Vitamin B9

1.3%5.2μg

Folates and Folic Acid

21.7 μgvs5.2 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 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

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.08%0.012mg

Vitamin E

0.89%0.13mg

Tocopherols and Tocotrienols

0.012 mgvs0.13 mg

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

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0.5%0.6μg

Vitamin K

0.068%0.082μg

Phytomenadione or phylloquinone

0.6 μgvs0.082 μg

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

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Minerals

Boiled Bulgurvs Corn

1.2%12mg

Calcium

0.19%1.9mg

12 mgvs1.9 mg

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

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10%0.09mg

Copper

9.56%0.086mg

0.09 mgvs0.086 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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14.5%1.16mg

Iron

9.3%0.74mg

1.16 mgvs0.74 mg

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

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9.18%38.6mg

Magnesium

8.3%34.8mg

38.6 mgvs34.8 mg

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

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32%0.73mg

Manganese

5.78%0.13mg

0.73 mgvs0.13 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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6.9%48mg

Phosphorus

8.2%57.5mg

48 mgvs57.5 mg

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

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2.4%82mg

Potassium

2.3%78.6mg

82 mgvs78.6 mg

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

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1.3%0.72μg

Selenium

7.72%4.25μg

0.72 μgvs4.25 μg

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

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0.4%6.02mg

Sodium

0.64%9.6mg

6.02 mgvs9.6 mg

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

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6.24%0.69mg

Zinc

5.5%0.61mg

0.69 mgvs0.61 mg

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

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2.53%94g

Water

0.077%2.84g

94 gvs2.84 g

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

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

Cooked Bulgur has 1.2 times more Vitamin B3, 3.6 times more Vitamin B5 and 4.2 times more Vitamin B9 than Yellow Corn Grain .
While Yellow Corn Grain contains 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.7 times more Vitamin B6 than Cooked Bulgur.
Both Cooked Bulgur as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Boiled Bulgur vs Corn:

Cooked Bulgur has 6.3 times more Calcium, 1.6 times more Iron, 5.5 times more Manganese and 33 times more Water than Yellow Corn Grain .
While Yellow Corn Grain contains 5.9 times more Selenium than Cooked Bulgur.
Both Cooked Bulgur and Yellow Corn Grain have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cooked Bulgur has 2.7 times more Fiber and 1.4 times more Protein than Yellow Corn Grain .
While Yellow Corn Grain contains 4.5 times more Fat, 3.7 times more Omega 3 and 5.1 times more Omega 6 than Cooked Bulgur.
Both Cooked Bulgur and Yellow Corn Grain have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cooked Bulgur as well as Yellow Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled BulgurVS Corn BranCornVS Corn Bran

Compare Foods

Comparing Nutrients in 100 calories Boiled BulgurVS Corn

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Bulgur or Corn?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: