Comparing Nutrients in 100 calories Boiled BulgurVS Oranges

Weight per 100 calories

Boiled Bulgur

121g

Oranges

213g

Boiled Bulgur has 1.8 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Bulgur

14%

84%

Oranges

91%

100 kcal ▼

Macro Nutrients

Boiled Bulgurvs Oranges

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

0.26%0.26g

0.29 gvs0.26 g

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

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0.16%0.051g

Saturated Fat

0.1%0.032g

0.051 gvs0.032 g

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

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0.3%0.005g

Omega 3

0.93%0.015g

0.005 gvs0.015 g

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

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0.67%0.11g

Omega 6

0.23%0.038g

0.11 gvs0.038 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

19.2%25g

22.4 gvs25 g

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

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0.17%0.12g

Sugars

27.4%20g

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

0.12 gvs20 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

13.4%5.1g

5.42 gvs5.1 g

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

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6.63%3.7g

Protein

3.57%2g

3.7 gvs2 g

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

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Vitamins

Boiled Bulgurvs Oranges

0%0μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0 μgvs23.4 μg

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

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5.72%0.069mg

Vitamin B1

15.4%0.19mg

Thiamine

0.069 mgvs0.19 mg

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

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2.6%0.034mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.034 mgvs0.085 mg

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

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7.53%1.2mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs0.6 mg

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

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8.3%0.41mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.41 mgvs0.53 mg

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

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7.7%0.1mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.1 mgvs0.13 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

16%64μg

Folates and Folic Acid

21.7 μgvs64 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

126%113mg

Ascorbic acid

0 mgvs113 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

2.55%0.38mg

Tocopherols and Tocotrienols

0.012 mgvs0.38 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

Boiled Bulgurvs Oranges

1.2%12mg

Calcium

8.5%85mg

12 mgvs85 mg

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

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10%0.09mg

Copper

10.6%0.096mg

0.09 mgvs0.096 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

2.66%0.21mg

1.16 mgvs0.21 mg

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

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9.18%38.6mg

Magnesium

5.07%21.3mg

38.6 mgvs21.3 mg

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

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32%0.73mg

Manganese

2.3%0.053mg

0.73 mgvs0.053 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

4.26%29.8mg

48 mgvs29.8 mg

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

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2.4%82mg

Potassium

11.3%385mg

82 mgvs385 mg

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

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1.3%0.72μg

Selenium

1.93%1.06μg

0.72 μgvs1.06 μg

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

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0.4%6.02mg

Sodium

0%0mg

6.02 mgvs0 mg

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

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6.24%0.69mg

Zinc

1.35%0.15mg

0.69 mgvs0.15 mg

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

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2.53%94g

Water

5%185g

94 gvs185 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 Oranges:

Cooked Bulgur has 2 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 31.8 times more Vitamin E than Cooked Bulgur.
Both Cooked Bulgur as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Boiled Bulgur vs Oranges:

Cooked Bulgur has 5.4 times more Iron, 1.8 times more Magnesium, 13.8 times more Manganese, 1.6 times more Phosphorus and 4.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 7.1 times more Calcium, 4.7 times more Potassium, 1.5 times more Selenium and 2 times more Water than Cooked Bulgur.
Both Cooked Bulgur and Raw Oranges have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cooked Bulgur has 1.9 times more Protein than Raw Oranges.
While Raw Oranges contain 165.1 times more Sugars than Cooked Bulgur.
Both Cooked Bulgur and Raw Oranges have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Cooked Bulgur as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled BulgurVS CornOrangesVS CornBoiled BulgurVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Boiled BulgurVS Oranges

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: