Nutrients in 300 calories of Bulgur

Dry Bulgur.

raw

Weight per 300 Calories

Bulgur

87.7g

Dry Bulgur has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

13%

84%

300 kcal ▼

Macro Nutrients

Bulgur

Energy300 kcal

10.3%

Dry Bulgur has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.17 g

1.2%

Dry Bulgur has 1.1666666666667 g of Fat per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.2 g

0.64%

Dry Bulgur has 0.20350877192982 g of Saturated Fat per 300 calories, which is 0.64% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.02 g

1.26%

Dry Bulgur has 0.020175438596491 g of Omega 3 per 300 calories, which is 1.26% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.45 g

2.67%

Dry Bulgur has 0.45438596491228 g of Omega 6 per 300 calories, which is 2.67% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry Bulgur has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate66.6 g

51%

Dry Bulgur has 66.552631578947 g of Carbohydrate per 300 calories, which is 51% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.36 g

0.5%

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

Dry Bulgur has 0.35964912280702 g of Sugars per 300 calories, which is 0.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber11 g

29%

Dry Bulgur has 10.964912280702 g of Fiber per 300 calories, which is 29% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.8 g

19.3%

Dry Bulgur has 10.780701754386 g of Protein per 300 calories, which is 19.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Bulgur

Vitamin A0 μg

RAE, retinol activity equivalents

Dry Bulgur has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

17%

Thiamine

Dry Bulgur has 0.20350877192982 mg of Vitamin B1 per 300 calories, which is 17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.1 mg

7.76%

Riboflavin

Dry Bulgur has 0.10087719298246 mg of Vitamin B2 per 300 calories, which is 7.76% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.5 mg

28%

Niacin, nicotinic acid, niacinamide

Dry Bulgur has 4.4859649122807 mg of Vitamin B3 per 300 calories, which is 28% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.91 mg

18.2%

Pantothenic acid

Dry Bulgur has 0.91228070175439 mg of Vitamin B5 per 300 calories, which is 18.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg

23%

Pyridoxine

Dry Bulgur has 0.3 mg of Vitamin B6 per 300 calories, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B923.7 μg

5.92%

Folates and Folic Acid

Dry Bulgur has 23.684210526316 μg of Vitamin B9 per 300 calories, which is 5.92% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dry Bulgur has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Dry Bulgur has 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dry Bulgur has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.053 mg

0.35%

Tocopherols and Tocotrienols

Dry Bulgur has 0.052631578947368 mg of Vitamin E per 300 calories, which is 0.35% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.67 μg

1.4%

Phytomenadione or phylloquinone

Dry Bulgur has 1.6666666666667 μg of Vitamin K per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Bulgur

Calcium30.7 mg

3.07%

Dry Bulgur has 30.701754385965 mg of Calcium per 300 calories, which is 3.07% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.29 mg

32.7%

Dry Bulgur has 0.29385964912281 mg of Copper per 300 calories, which is 32.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.16 mg

27%

Dry Bulgur has 2.1578947368421 mg of Iron per 300 calories, which is 27% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium144 mg

34.3%

Dry Bulgur has 143.85964912281 mg of Magnesium per 300 calories, which is 34.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.67 mg

116%

Dry Bulgur has 2.6736842105263 mg of Manganese per 300 calories, which is 116% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus263 mg

37.6%

Dry Bulgur has 263.15789473684 mg of Phosphorus per 300 calories, which is 37.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium360 mg

10.6%

Dry Bulgur has 359.64912280702 mg of Potassium per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.67%

Dry Bulgur has 2.0175438596491 μg of Selenium per 300 calories, which is 3.67% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium15 mg

0.99%

Dry Bulgur has 14.912280701754 mg of Sodium per 300 calories, which is 0.99% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.7 mg

15.4%

Dry Bulgur has 1.6929824561404 mg of Zinc per 300 calories, which is 15.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water7.9 g

0.21%

Dry Bulgur has 7.8947368421053 g of Water per 300 calories, which is 0.21% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Dry Bulgur:

300 calories of Bulgur is an excellent source of Vitamin B3 and Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B2 and Vitamin B5.
It also has some Vitamin B9.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.

Minerals in 300 calories of Dry Bulgur:

300 calories of Bulgur has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium and Phosphorus.
It also has a good amount of Potassium and Zinc.
This cereal has some Calcium and Selenium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Dry Bulgur:

300 calories of Bulgur is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
It also has some Omega 6.
While 300 calories of product has trace amounts of Fat and Omega 3, it has no Saturated Fat and Sugars.

Compare Dry Bulgur with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Bulgur

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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