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Comparing Nutrients in 300 calories Boiled BulgurVS Baked Red Potatoes

Weight per 300 calories

Boiled Bulgur
361g
Baked Red Potatoes
345g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Bulgur or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Bulgur
14%
2%
84%
Baked Red Potatoes
10%
2%
88%
300 kcal ▼

Macro Nutrients

Boiled Bulgurvs Baked Red Potatoes
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
0.53%0.52g
0.87 gvs0.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.47%0.15g
Saturated Fat
0.43%0.14g
0.15 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.9%0.014g
Omega 3
3.23%0.052g
0.014 gvs0.052 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2%0.34g
Omega 6
0.99%0.17g
0.34 gvs0.17 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
52%67.6g
67 gvs67.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.5%0.36g
Sugars
6.8%4.93g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.36 gvs4.93 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.1%1.5g
≤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 gvs1.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.9g
NA gvs1.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.55g
NA gvs1.55 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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43%16.3g
Fiber
16.3%6.2g
16.3 gvs6.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g
Protein
14%7.93g
11 gvs7.93 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Bulgurvs Baked Red Potatoes
0%0μg
Vitamin A
0.38%3.45μg
RAE, retinol activity equivalents
0 μgvs3.45 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.21mg
Vitamin B1
20.7%0.25mg
Thiamine
0.21 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.8%0.1mg
Vitamin B2
13.3%0.17mg
Riboflavin
0.1 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.6%3.6mg
Vitamin B3
34.4%5.5mg
Niacin, nicotinic acid, niacinamide
3.6 mgvs5.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.24mg
Vitamin B5
23.5%1.18mg
Pantothenic acid
1.24 mgvs1.18 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23%0.3mg
Vitamin B6
56.2%0.73mg
Pyridoxine
0.3 mgvs0.73 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.3%65μg
Vitamin B9
23.3%93μg
Folates and Folic Acid
65 μgvs93 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
48.3%43.4mg
Ascorbic acid
0 mgvs43.4 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
1.84%0.28mg
Tocopherols and Tocotrienols
0.036 mgvs0.28 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.5%1.8μg
Vitamin K
8.05%9.66μg
Phytomenadione or phylloquinone
1.8 μgvs9.66 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Bulgurvs Baked Red Potatoes
3.6%36mg
Calcium
3.1%31mg
36 mgvs31 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30%0.27mg
Copper
66.7%0.6mg
0.27 mgvs0.6 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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43.4%3.47mg
Iron
30%2.4mg
3.47 mgvs2.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.5%116mg
Magnesium
23%97mg
116 mgvs97 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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96%2.2mg
Manganese
26%0.6mg
2.2 mgvs0.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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20.7%145mg
Phosphorus
35.5%248mg
145 mgvs248 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.23%246mg
Potassium
55.3%1879mg
246 mgvs1879 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.94%2.17μg
Selenium
NA
2.17 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.2%18mg
Sodium
2.76%41.4mg
18 mgvs41.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.7%2.06mg
Zinc
12.5%1.38mg
2.06 mgvs1.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.6%281g
Water
7.15%264g
281 gvs264 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 Baked Red Potatoes:
Comparing minerals per 300 calories for Boiled Bulgur vs Baked Red Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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