Comparing Nutrients in 500 calories Boiled BulgurVS Baked White Potatoes

Weight per 500 calories

Boiled Bulgur

602g

Baked White Potatoes

544g

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

Which food has more nutrients per 500 calories - Boiled Bulgur or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Bulgur

14%

84%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Boiled Bulgurvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.5%1.45g

Fat

0.84%0.82g

1.45 gvs0.82 g

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

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0.79%0.25g

Saturated Fat

0.68%0.22g

0.25 gvs0.22 g

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

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1.5%0.024g

Omega 3

5.1%0.082g

0.024 gvs0.082 g

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

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3.33%0.57g

Omega 6

1.57%0.27g

0.57 gvs0.27 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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86%112g

Carbohydrate

88%115g

112 gvs115 g

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

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0.83%0.6g

Sugars

11.5%8.3g

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

0.6 gvs8.3 g

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

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Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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71.3%27g

Fiber

30%11.4g

27 gvs11.4 g

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

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33%18.6g

Protein

20.4%11.4g

18.6 gvs11.4 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

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

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28.6%0.34mg

Vitamin B1

21.7%0.26mg

Thiamine

0.34 mgvs0.26 mg

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

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13%0.17mg

Vitamin B2

18%0.23mg

Riboflavin

0.17 mgvs0.23 mg

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

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37.7%6.02mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

6.02 mgvs8.3 mg

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

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41.4%2.07mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

2.07 mgvs2.1 mg

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

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38.5%0.5mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.5 mgvs1.15 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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27%108μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

108 μgvs207 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

76%68.5mg

Ascorbic acid

0 mgvs68.5 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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0.4%0.06mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.06 mgvs0.22 mg

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

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2.5%3μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

3 μgvs14.7 μg

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

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Minerals

Boiled Bulgurvs Baked White Potatoes

6.02%60.2mg

Calcium

5.43%54.3mg

60.2 mgvs54.3 mg

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

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50.2%0.45mg

Copper

76.7%0.69mg

0.45 mgvs0.69 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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72.3%5.8mg

Iron

43.5%3.48mg

5.8 mgvs3.48 mg

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

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46%193mg

Magnesium

35%147mg

193 mgvs147 mg

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

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160%3.67mg

Manganese

44.7%1.03mg

3.67 mgvs1.03 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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34.4%241mg

Phosphorus

58.2%408mg

241 mgvs408 mg

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

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12%410mg

Potassium

87%2957mg

410 mgvs2957 mg

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

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6.57%3.6μg

Selenium

4.94%2.7μg

3.6 μgvs2.7 μg

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

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2%30mg

Sodium

2.54%38mg

30 mgvs38 mg

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

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31.2%3.43mg

Zinc

17.3%1.9mg

3.43 mgvs1.9 mg

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

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12.7%468g

Water

11%410g

468 gvs410 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Cooked Bulgur as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Boiled BulgurVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Bulgur or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: