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Comparing Nutrients in 100 calories Boiled BulgurVS Almonds

Weight per 100 calories

Boiled Bulgur
121g
Almonds
17.3g

Almonds have 7 times more energy per unit of mass than Cooked Bulgur, which is very high in comparison to other foods. Boiled Bulgur having average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Bulgur
14%
2%
84%
Almonds
14%
72%
14%
100 kcal ▼

Macro Nutrients

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
8.9%8.62g
0.29 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.051g
Saturated Fat
2.05%0.66g
0.051 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.3%0.005g
Omega 3
0.032%0.001g
0.005 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.67%0.11g
Omega 6
12.5%2.13g
0.11 gvs2.13 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
2.86%3.72g
22.4 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.17%0.12g
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.12 gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.026%0.019g
≤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 gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.029g
NA gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.3%5.42g
Fiber
5.7%2.16g
5.42 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.63%3.7g
Protein
6.52%3.65g
3.7 gvs3.65 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.72%0.069mg
Vitamin B1
2.95%0.035mg
Thiamine
0.069 mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.6%0.034mg
Vitamin B2
15%0.2mg
Riboflavin
0.034 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.53%1.2mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
1.2 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.3%0.41mg
Vitamin B5
1.63%0.081mg
Pantothenic acid
0.41 mgvs0.081 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.7%0.1mg
Vitamin B6
1.82%0.024mg
Pyridoxine
0.1 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
33%9.84μg
Biotin
NA μgvs9.84 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.42%21.7μg
Vitamin B9
1.9%7.6μg
Folates and Folic Acid
21.7 μgvs7.6 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
29.5%4.43mg
Tocopherols and Tocotrienols
0.012 mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.5%0.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.2%12mg
Calcium
4.65%46.5mg
12 mgvs46.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10%0.09mg
Copper
19.8%0.18mg
0.09 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
8%0.64mg
1.16 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.18%38.6mg
Magnesium
11%46.6mg
38.6 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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32%0.73mg
Manganese
16.4%0.38mg
0.73 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
17.4%7.82μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs7.82 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.9%48mg
Phosphorus
12%83mg
48 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.4%82mg
Potassium
3.72%127mg
82 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.3%0.72μg
Selenium
1.3%0.71μg
0.72 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.4%6.02mg
Sodium
0.012%0.17mg
6.02 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.24%0.69mg
Zinc
4.9%0.54mg
0.69 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.53%94g
Water
0.021%0.76g
94 gvs0.76 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 Almonds:
Comparing minerals per 100 calories for Boiled Bulgur vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: