Comparing Nutrients in 300 calories Boiled BulgurVS Almonds

Weight per 300 calories

Boiled Bulgur

361g

Almonds

51.8g

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 300 calories - Boiled Bulgur or Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Bulgur

14%

84%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Boiled Bulgurvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.89%0.87g

Fat

26.7%26g

0.87 gvs26 g

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

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0.47%0.15g

Saturated Fat

6.16%1.97g

0.15 gvs1.97 g

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

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0.9%0.014g

Omega 3

0.097%0.002g

0.014 gvs0.002 g

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

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2%0.34g

Omega 6

37.6%6.4g

0.34 gvs6.4 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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51.7%67g

Carbohydrate

8.6%11g

67 gvs11 g

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

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0.5%0.36g

Sugars

3.1%2.25g

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

0.36 gvs2.25 g

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

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Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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43%16.3g

Fiber

17%6.48g

16.3 gvs6.48 g

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

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20%11g

Protein

19.6%11g

11 gvs11 g

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

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Vitamins

Boiled Bulgurvs Almonds

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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17%0.21mg

Vitamin B1

8.85%0.11mg

Thiamine

0.21 mgvs0.11 mg

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

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7.8%0.1mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.1 mgvs0.59 mg

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

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22.6%3.6mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs1.87 mg

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

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25%1.24mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

1.24 mgvs0.24 mg

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

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23%0.3mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.3 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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16.3%65μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

65 μgvs22.8 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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0.24%0.036mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.036 mgvs13.3 mg

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

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1.5%1.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.8 μgvs0 μg

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

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Minerals

Boiled Bulgurvs Almonds

3.6%36mg

Calcium

14%139mg

36 mgvs139 mg

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

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30%0.27mg

Copper

59.4%0.53mg

0.27 mgvs0.53 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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43.4%3.47mg

Iron

24%1.92mg

3.47 mgvs1.92 mg

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

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27.5%116mg

Magnesium

33.3%140mg

116 mgvs140 mg

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

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96%2.2mg

Manganese

49%1.13mg

2.2 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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20.7%145mg

Phosphorus

35.6%249mg

145 mgvs249 mg

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

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7.23%246mg

Potassium

11%380mg

246 mgvs380 mg

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

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3.94%2.17μg

Selenium

3.86%2.12μg

2.17 μgvs2.12 μg

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

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1.2%18mg

Sodium

0.035%0.52mg

18 mgvs0.52 mg

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

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18.7%2.06mg

Zinc

14.7%1.6mg

2.06 mgvs1.6 mg

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

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7.6%281g

Water

0.062%2.3g

281 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Boiled Bulgur vs Almonds:

Cooked Bulgur has 1.9 times more Vitamin B1, 1.9 times more Vitamin B3, 5.1 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Almonds.
While Almonds contain 5.8 times more Vitamin B2 and 367.4 times more Vitamin E than Cooked Bulgur.
Both Cooked Bulgur as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Boiled Bulgur vs Almonds:

Cooked Bulgur has 1.8 times more Iron, 1.9 times more Manganese, 1.3 times more Zinc and 123 times more Water than Almonds.
While Almonds contain 3.9 times more Calcium, 2 times more Copper, 1.7 times more Phosphorus and 1.5 times more Potassium than Cooked Bulgur.
Both Cooked Bulgur and Almonds have similar amounts of Magnesium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Bulgur has 6 times more Carbohydrate and 2.5 times more Fiber than Almonds.
While Almonds contain 29.8 times more Fat, 13 times more Saturated Fat, 18.8 times more Omega 6 and 6.2 times more Sugars than Cooked Bulgur.
Both Cooked Bulgur and Almonds have similar amounts of Energy and Protein per 300 kcal.
Both Cooked Bulgur as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BulgurVS CornAlmondsVS CornBoiled BulgurVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Boiled BulgurVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Bulgur or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: