Comparing Nutrients in 300 calories BulgurVS Boiled Bulgur

Weight per 300 calories

Bulgur

87.7g

Boiled Bulgur

361g

Bulgur has 4.1 times more energy per 100g than Boiled Bulgur. It has high energy density when compared to other foods. Cooked Bulgur having average energy density.

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

Macros Ratio

Protein Fat Carbs

Bulgur

13%

84%

Boiled Bulgur

14%

84%

300 kcal ▼

Macro Nutrients

Bulgurvs Boiled Bulgur

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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1.2%1.17g

Fat

0.89%0.87g

1.17 gvs0.87 g

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

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0.64%0.2g

Saturated Fat

0.47%0.15g

0.2 gvs0.15 g

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

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1.26%0.02g

Omega 3

0.9%0.014g

0.02 gvs0.014 g

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

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2.67%0.45g

Omega 6

2%0.34g

0.45 gvs0.34 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%66.6g

Carbohydrate

51.7%67g

66.6 gvs67 g

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

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0.5%0.36g

Sugars

0.5%0.36g

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

0.36 gvs0.36 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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29%11g

Fiber

43%16.3g

11 gvs16.3 g

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

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19.3%10.8g

Protein

20%11g

10.8 gvs11 g

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

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Vitamins

Bulgurvs Boiled Bulgur

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%0.2mg

Vitamin B1

17%0.21mg

Thiamine

0.2 mgvs0.21 mg

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

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7.76%0.1mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.1 mgvs0.1 mg

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

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28%4.5mg

Vitamin B3

22.6%3.6mg

Niacin, nicotinic acid, niacinamide

4.5 mgvs3.6 mg

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

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18.2%0.91mg

Vitamin B5

25%1.24mg

Pantothenic acid

0.91 mgvs1.24 mg

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

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23%0.3mg

Vitamin B6

23%0.3mg

Pyridoxine

0.3 mgvs0.3 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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5.92%23.7μg

Vitamin B9

16.3%65μg

Folates and Folic Acid

23.7 μgvs65 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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0.35%0.053mg

Vitamin E

0.24%0.036mg

Tocopherols and Tocotrienols

0.053 mgvs0.036 mg

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

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1.4%1.67μg

Vitamin K

1.5%1.8μg

Phytomenadione or phylloquinone

1.67 μgvs1.8 μg

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

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Minerals

Bulgurvs Boiled Bulgur

3.07%30.7mg

Calcium

3.6%36mg

30.7 mgvs36 mg

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

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32.7%0.29mg

Copper

30%0.27mg

0.29 mgvs0.27 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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27%2.16mg

Iron

43.4%3.47mg

2.16 mgvs3.47 mg

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

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34.3%144mg

Magnesium

27.5%116mg

144 mgvs116 mg

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

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116%2.67mg

Manganese

96%2.2mg

2.67 mgvs2.2 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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37.6%263mg

Phosphorus

20.7%145mg

263 mgvs145 mg

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

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10.6%360mg

Potassium

7.23%246mg

360 mgvs246 mg

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

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3.67%2μg

Selenium

3.94%2.17μg

2 μgvs2.17 μg

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

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0.99%15mg

Sodium

1.2%18mg

15 mgvs18 mg

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

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15.4%1.7mg

Zinc

18.7%2.06mg

1.7 mgvs2.06 mg

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

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0.21%7.9g

Water

7.6%281g

7.9 gvs281 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 Bulgur vs Boiled Bulgur:

Dry Bulgur has 1.2 times more Vitamin B3 than Cooked Bulgur.
While Cooked Bulgur contains 1.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Dry Bulgur.
Both Dry Bulgur and Cooked Bulgur have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 300 kcal.
Both Dry Bulgur as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Bulgur vs Boiled Bulgur:

Dry Bulgur has 1.2 times more Magnesium, 1.2 times more Manganese, 1.8 times more Phosphorus and 1.5 times more Potassium than Cooked Bulgur.
While Cooked Bulgur contains 1.6 times more Iron and 35.6 times more Water than Dry Bulgur.
Both Dry Bulgur and Cooked Bulgur have similar amounts of Calcium, Copper, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Bulgur contains 1.5 times more Fiber than Dry Bulgur.
Both Dry Bulgur and Cooked Bulgur have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Dry Bulgur as well as Cooked Bulgur have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BulgurVS CornBoiled BulgurVS Corn

Compare Foods

Comparing Nutrients in 300 calories BulgurVS Boiled Bulgur

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: