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Nutrients in 14 ounces of Boiled Bulgur

Cooked Bulgur.

Macros Ratio

Protein Fat Carbs
14%
2%
84%
14 oz ▼

Macro Nutrients

Boiled Bulgur
Energy329 kcal
11.4%
Cooked Bulgur has 329.42119 kcal of Energy per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.95 g
0.98%
Cooked Bulgur has 0.9525432 g of Fat per 14 ounces, which is 0.98% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.17 g
0.52%
Cooked Bulgur has 0.16669506 g of Saturated Fat per 14 ounces, which is 0.52% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.016 g
0.99%
Cooked Bulgur has 0.01587572 g of Omega 3 per 14 ounces, which is 0.99% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.37 g
2.2%
Cooked Bulgur has 0.37307942 g of Omega 6 per 14 ounces, which is 2.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Bulgur has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate73.7 g
56.7%
Cooked Bulgur has 73.7427194 g of Carbohydrate per 14 ounces, which is 56.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.4 g
0.55%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Bulgur has 0.396893 g of Sugars per 14 ounces, which is 0.55% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber18 g
47%
Cooked Bulgur has 17.860185 g of Fiber per 14 ounces, which is 47% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein12.2 g
22%
Cooked Bulgur has 12.2243044 g of Protein per 14 ounces, which is 22% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Bulgur
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Cooked Bulgur has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg
19%
Thiamine
Cooked Bulgur has 0.22622901 mg of Vitamin B1 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg
8.55%
Riboflavin
Cooked Bulgur has 0.11113004 mg of Vitamin B2 per 14 ounces, which is 8.55% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.97 mg
25%
Niacin, nicotinic acid, niacinamide
Cooked Bulgur has 3.96893 mg of Vitamin B3 per 14 ounces, which is 25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.37 mg
27.3%
Pantothenic acid
Cooked Bulgur has 1.36531192 mg of Vitamin B5 per 14 ounces, which is 27.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg
25.3%
Pyridoxine
Cooked Bulgur has 0.32942119 mg of Vitamin B6 per 14 ounces, which is 25.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B971.4 μg
18%
Folates and Folic Acid
Cooked Bulgur has 71.44074 μg of Vitamin B9 per 14 ounces, which is 18% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Bulgur has 0 μg of Vitamin B12 per 14 ounces, 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
0%
Ascorbic acid
Cooked Bulgur has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Bulgur has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.04 mg
0.26%
Tocopherols and Tocotrienols
Cooked Bulgur has 0.0396893 mg of Vitamin E per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2 μg
1.65%
Phytomenadione or phylloquinone
Cooked Bulgur has 1.984465 μg of Vitamin K per 14 ounces, which is 1.65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Bulgur
Calcium39.7 mg
3.97%
Cooked Bulgur has 39.6893 mg of Calcium per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.3 mg
33%
Cooked Bulgur has 0.29766975 mg of Copper per 14 ounces, which is 33% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.8 mg
47.6%
Cooked Bulgur has 3.8101728 mg of Iron per 14 ounces, which is 47.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium127 mg
30.2%
Cooked Bulgur has 127.00576 mg of Magnesium per 14 ounces, which is 30.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.4 mg
105%
Cooked Bulgur has 2.41707837 mg of Manganese per 14 ounces, which is 105% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus159 mg
22.7%
Cooked Bulgur has 158.7572 mg of Phosphorus per 14 ounces, which is 22.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium270 mg
7.94%
Cooked Bulgur has 269.88724 mg of Potassium per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.4 μg
4.33%
Cooked Bulgur has 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium20 mg
1.32%
Cooked Bulgur has 19.84465 mg of Sodium per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.26 mg
20.6%
Cooked Bulgur has 2.2622901 mg of Zinc per 14 ounces, which is 20.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water309 g
8.34%
Cooked Bulgur has 308.6239968 g of Water per 14 ounces, which is 8.34% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Cooked Bulgur:
Minerals in 14 ounces of Cooked Bulgur:
Macronutrients in 14 ounces of Cooked Bulgur:



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