Comparing Nutrients in 500 calories BulgurVS Corn

Weight per 500 calories

Bulgur

146g

Corn

137g

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

Which food has more nutrients per 500 calories - Bulgur or Corn?

Macros Ratio

Protein Fat Carbs

Bulgur

13%

84%

Corn

10%

11%

79%

500 kcal ▼

Macro Nutrients

Bulgurvs Corn

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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2%1.94g

Fat

6.7%6.5g

1.94 gvs6.5 g

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

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1.06%0.34g

Saturated Fat

2.86%0.91g

0.34 gvs0.91 g

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

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2.1%0.034g

Omega 3

5.57%0.089g

0.034 gvs0.089 g

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

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4.45%0.76g

Omega 6

17%2.87g

0.76 gvs2.87 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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85.3%111g

Carbohydrate

78.3%102g

111 gvs102 g

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

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0.83%0.6g

Sugars

1.2%0.88g

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

0.6 gvs0.88 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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48%18.3g

Fiber

26.3%10g

18.3 gvs10 g

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

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32%18g

Protein

23%13g

18 gvs13 g

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

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Vitamins

Bulgurvs Corn

0%0μg

Vitamin A

1.67%15μg

RAE, retinol activity equivalents

0 μgvs15 μg

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

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28.3%0.34mg

Vitamin B1

44%0.53mg

Thiamine

0.34 mgvs0.53 mg

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

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13%0.17mg

Vitamin B2

21%0.28mg

Riboflavin

0.17 mgvs0.28 mg

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

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46.7%7.48mg

Vitamin B3

31%4.97mg

Niacin, nicotinic acid, niacinamide

7.48 mgvs4.97 mg

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

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30.4%1.52mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

1.52 mgvs0.58 mg

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

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38.5%0.5mg

Vitamin B6

65.5%0.85mg

Pyridoxine

0.5 mgvs0.85 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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9.87%39.5μg

Vitamin B9

6.5%26μg

Folates and Folic Acid

39.5 μgvs26 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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0.58%0.088mg

Vitamin E

4.47%0.67mg

Tocopherols and Tocotrienols

0.088 mgvs0.67 mg

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

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2.3%2.78μg

Vitamin K

0.34%0.41μg

Phytomenadione or phylloquinone

2.78 μgvs0.41 μg

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

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Minerals

Bulgurvs Corn

5.1%51mg

Calcium

0.96%9.6mg

51 mgvs9.6 mg

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

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54.4%0.49mg

Copper

47.8%0.43mg

0.49 mgvs0.43 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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45%3.6mg

Iron

46.4%3.7mg

3.6 mgvs3.7 mg

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

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57%240mg

Magnesium

41.4%174mg

240 mgvs174 mg

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

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194%4.46mg

Manganese

29%0.66mg

4.46 mgvs0.66 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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62.7%439mg

Phosphorus

41%288mg

439 mgvs288 mg

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

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17.6%599mg

Potassium

11.6%393mg

599 mgvs393 mg

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

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6.1%3.36μg

Selenium

38.6%21.2μg

3.36 μgvs21.2 μg

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

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1.66%25mg

Sodium

3.2%48mg

25 mgvs48 mg

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

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25.7%2.82mg

Zinc

27.5%3.03mg

2.82 mgvs3.03 mg

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

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0.36%13g

Water

0.38%14.2g

13 gvs14.2 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 Bulgur vs Corn:

Dry Bulgur has 1.5 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Yellow Corn Grain .
While Yellow Corn Grain contains 1.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.7 times more Vitamin B6 than Dry Bulgur.
Both Dry Bulgur as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Bulgur vs Corn:

Dry Bulgur has 5.3 times more Calcium, 1.4 times more Magnesium, 6.7 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Potassium than Yellow Corn Grain .
While Yellow Corn Grain contains 6.3 times more Selenium than Dry Bulgur.
Both Dry Bulgur and Yellow Corn Grain have similar amounts of Copper, Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Bulgur has 1.8 times more Fiber and 1.4 times more Protein than Yellow Corn Grain .
While Yellow Corn Grain contains 3.3 times more Fat, 2.6 times more Omega 3 and 3.8 times more Omega 6 than Dry Bulgur.
Both Dry Bulgur and Yellow Corn Grain have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Dry Bulgur as well as Yellow Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BulgurVS Boiled BulgurCornVS Boiled BulgurBulgurVS Corn BranCornVS Corn Bran

Compare Foods

Comparing Nutrients in 500 calories BulgurVS Corn

Weight per 500 calories

Which food has more nutrients per 500 calories - Bulgur or Corn?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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