Comparing Nutrients in 300 calories Boiled BulgurVS Baked White Potatoes

Weight per 300 calories

Boiled Bulgur

361g

Baked White Potatoes

326g

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 White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Bulgur

14%

84%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Boiled Bulgurvs Baked White 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

0.5%0.49g

0.87 gvs0.49 g

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

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0.47%0.15g

Saturated Fat

0.41%0.13g

0.15 gvs0.13 g

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

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0.9%0.014g

Omega 3

3.06%0.049g

0.014 gvs0.049 g

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

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2%0.34g

Omega 6

0.94%0.16g

0.34 gvs0.16 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

53%68.7g

67 gvs68.7 g

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

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0.5%0.36g

Sugars

6.9%5g

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

0.36 gvs5 g

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

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Fructose

1.6%1.17g

≤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 gvs1.17 g

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

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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43%16.3g

Fiber

18%6.85g

16.3 gvs6.85 g

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

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20%11g

Protein

12.2%6.85g

11 gvs6.85 g

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

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Vitamins

Boiled Bulgurvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

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17%0.21mg

Vitamin B1

13%0.16mg

Thiamine

0.21 mgvs0.16 mg

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

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7.8%0.1mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.1 mgvs0.14 mg

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

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22.6%3.6mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs5 mg

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

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25%1.24mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.24 mgvs1.25 mg

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

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23%0.3mg

Vitamin B6

53%0.69mg

Pyridoxine

0.3 mgvs0.69 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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16.3%65μg

Vitamin B9

31%124μg

Folates and Folic Acid

65 μgvs124 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

45.7%41mg

Ascorbic acid

0 mgvs41 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

0.87%0.13mg

Tocopherols and Tocotrienols

0.036 mgvs0.13 mg

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

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1.5%1.8μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

1.8 μgvs8.8 μg

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

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Minerals

Boiled Bulgurvs Baked White Potatoes

3.6%36mg

Calcium

3.26%32.6mg

36 mgvs32.6 mg

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

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30%0.27mg

Copper

46%0.41mg

0.27 mgvs0.41 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

26%2.1mg

3.47 mgvs2.1 mg

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

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27.5%116mg

Magnesium

21%88mg

116 mgvs88 mg

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

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96%2.2mg

Manganese

26.8%0.62mg

2.2 mgvs0.62 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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20.7%145mg

Phosphorus

35%245mg

145 mgvs245 mg

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

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7.23%246mg

Potassium

52%1774mg

246 mgvs1774 mg

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

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3.94%2.17μg

Selenium

2.96%1.63μg

2.17 μgvs1.63 μg

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

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1.2%18mg

Sodium

1.52%23mg

18 mgvs23 mg

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

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18.7%2.06mg

Zinc

10.4%1.14mg

2.06 mgvs1.14 mg

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

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7.6%281g

Water

6.65%246g

281 gvs246 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 White Potatoes:

Cooked Bulgur has 1.3 times more Vitamin B1 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin K than Cooked Bulgur.
Both Cooked Bulgur and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 300 kcal.
Both Cooked Bulgur as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Bulgur vs Baked White Potatoes:

Cooked Bulgur has 1.7 times more Iron, 1.3 times more Magnesium, 3.6 times more Manganese, 1.3 times more Selenium and 1.8 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Copper, 1.7 times more Phosphorus and 7.2 times more Potassium than Cooked Bulgur.
Both Cooked Bulgur and Baked Whole White Potatoes have similar amounts of Calcium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Bulgur has 2.4 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.4 times more Omega 3 and 13.8 times more Sugars than Cooked Bulgur.
Both Cooked Bulgur and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cooked Bulgur as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BulgurVS CornBaked White PotatoesVS CornBoiled BulgurVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Boiled BulgurVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: