Nutrients in 14 ounces of Bulgur

Dry Bulgur.

raw

Macros Ratio

Protein Fat Carbs

13%

84%

14 oz ▼

Macro Nutrients

Bulgur

Energy1357 kcal

47%

Dry Bulgur has 1357.37406 kcal of Energy per 14 ounces, which is 47% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.28 g

5.44%

Dry Bulgur has 5.2786769 g of Fat per 14 ounces, which is 5.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.92 g

2.88%

Dry Bulgur has 0.92079176 g of Saturated Fat per 14 ounces, which is 2.88% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.091 g

5.7%

Dry Bulgur has 0.09128539 g of Omega 3 per 14 ounces, which is 5.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.06 g

12%

Dry Bulgur has 2.05590574 g of Omega 6 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry 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

Carbohydrate301 g

232%

Dry Bulgur has 301.1227191 g of Carbohydrate per 14 ounces, which is 232% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.63 g

2.24%

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

Dry Bulgur has 1.6272613 g of Sugars per 14 ounces, which is 2.24% 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

Fiber49.6 g

131%

Dry Bulgur has 49.611625 g of Fiber per 14 ounces, which is 131% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein48.8 g

87%

Dry Bulgur has 48.7781497 g of Protein per 14 ounces, which is 87% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.92 mg

76.7%

Thiamine

Dry Bulgur has 0.92079176 mg of Vitamin B1 per 14 ounces, which is 76.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.46 mg

35%

Riboflavin

Dry Bulgur has 0.45642695 mg of Vitamin B2 per 14 ounces, which is 35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B320.3 mg

127%

Niacin, nicotinic acid, niacinamide

Dry Bulgur has 20.29710802 mg of Vitamin B3 per 14 ounces, which is 127% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.13 mg

82.6%

Pantothenic acid

Dry Bulgur has 4.1276872 mg of Vitamin B5 per 14 ounces, which is 82.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.36 mg

104%

Pyridoxine

Dry Bulgur has 1.35737406 mg of Vitamin B6 per 14 ounces, which is 104% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9107 μg

26.8%

Folates and Folic Acid

Dry Bulgur has 107.16111 μg of Vitamin B9 per 14 ounces, which is 26.8% 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 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

Ascorbic acid

Dry 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

Calciferol, cholecalciferol, ergocalciferol

Dry 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 E0.24 mg

1.6%

Tocopherols and Tocotrienols

Dry Bulgur has 0.2381358 mg of Vitamin E per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.54 μg

6.3%

Phytomenadione or phylloquinone

Dry Bulgur has 7.540967 μg of Vitamin K per 14 ounces, which is 6.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Bulgur

Calcium139 mg

14%

Dry Bulgur has 138.91255 mg of Calcium per 14 ounces, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.33 mg

148%

Dry Bulgur has 1.32959155 mg of Copper per 14 ounces, which is 148% 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

Iron9.76 mg

122%

Dry Bulgur has 9.7635678 mg of Iron per 14 ounces, which is 122% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium651 mg

155%

Dry Bulgur has 650.90452 mg of Magnesium per 14 ounces, which is 155% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese12 mg

526%

Dry Bulgur has 12.09729864 mg of Manganese per 14 ounces, which is 526% 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

Phosphorus1191 mg

170%

Dry Bulgur has 1190.679 mg of Phosphorus per 14 ounces, which is 170% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1627 mg

48%

Dry Bulgur has 1627.2613 mg of Potassium per 14 ounces, which is 48% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.13 μg

16.6%

Dry Bulgur has 9.128539 μg of Selenium per 14 ounces, which is 16.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium67.5 mg

4.5%

Dry Bulgur has 67.47181 mg of Sodium per 14 ounces, which is 4.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.66 mg

69.6%

Dry Bulgur has 7.6600349 mg of Zinc per 14 ounces, which is 69.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water35.7 g

0.97%

Dry Bulgur has 35.72037 g of Water per 14 ounces, which is 0.97% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Dry Bulgur:

14 ounces of Bulgur has outstanding amounts of Vitamin B3, Vitamin B5 and Vitamin B6.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B9.
It also has some Vitamin K.
While 14 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Dry Bulgur:

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

Macronutrients in 14 ounces of Dry Bulgur:

14 ounces of Bulgur has outstanding amounts of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 6.
It also has some Fat, Saturated Fat and Omega 3.
The product has trace amounts of Sugars.

Compare Dry Bulgur with:

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

Food Info

Nutrients in 14 ounces of Bulgur

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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