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Nutrients in 500 calories of Boiled Bulgur

Cooked Bulgur.

Weight per 500 Calories

Boiled Bulgur
602g

Cooked Bulgur has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
14%
2%
84%
500 kcal ▼

Macro Nutrients

Boiled Bulgur
Energy500 kcal
17.2%
Cooked Bulgur has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.45 g
1.5%
Cooked Bulgur has 1.4457831325301 g of Fat per 500 calories, which is 1.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.25 g
0.79%
Cooked Bulgur has 0.25301204819277 g of Saturated Fat per 500 calories, which is 0.79% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.024 g
1.5%
Cooked Bulgur has 0.024096385542169 g of Omega 3 per 500 calories, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.57 g
3.33%
Cooked Bulgur has 0.56626506024096 g of Omega 6 per 500 calories, which is 3.33% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate112 g
86%
Cooked Bulgur has 111.92771084337 g of Carbohydrate per 500 calories, which is 86% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.6 g
0.83%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Bulgur has 0.60240963855422 g of Sugars per 500 calories, which is 0.83% 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
Fiber27 g
71.3%
Cooked Bulgur has 27.10843373494 g of Fiber per 500 calories, which is 71.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein18.6 g
33%
Cooked Bulgur has 18.55421686747 g of Protein per 500 calories, which is 33% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.34 mg
28.6%
Thiamine
Cooked Bulgur has 0.3433734939759 mg of Vitamin B1 per 500 calories, which is 28.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg
13%
Riboflavin
Cooked Bulgur has 0.16867469879518 mg of Vitamin B2 per 500 calories, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.02 mg
37.7%
Niacin, nicotinic acid, niacinamide
Cooked Bulgur has 6.0240963855422 mg of Vitamin B3 per 500 calories, which is 37.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.07 mg
41.4%
Pantothenic acid
Cooked Bulgur has 2.0722891566265 mg of Vitamin B5 per 500 calories, which is 41.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.5 mg
38.5%
Pyridoxine
Cooked Bulgur has 0.5 mg of Vitamin B6 per 500 calories, which is 38.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9108 μg
27%
Folates and Folic Acid
Cooked Bulgur has 108.43373493976 μg of Vitamin B9 per 500 calories, which is 27% 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 500 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
0%
Ascorbic acid
Cooked Bulgur has 0 mg of Vitamin C per 500 calories, 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.06 mg
0.4%
Tocopherols and Tocotrienols
Cooked Bulgur has 0.060240963855422 mg of Vitamin E per 500 calories, which is 0.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3 μg
2.5%
Phytomenadione or phylloquinone
Cooked Bulgur has 3.0120481927711 μg of Vitamin K per 500 calories, which is 2.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Bulgur
Calcium60.2 mg
6.02%
Cooked Bulgur has 60.240963855422 mg of Calcium per 500 calories, which is 6.02% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.45 mg
50.2%
Cooked Bulgur has 0.45180722891566 mg of Copper per 500 calories, which is 50.2% 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
Iron5.8 mg
72.3%
Cooked Bulgur has 5.7831325301205 mg of Iron per 500 calories, which is 72.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium193 mg
46%
Cooked Bulgur has 192.77108433735 mg of Magnesium per 500 calories, which is 46% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.67 mg
160%
Cooked Bulgur has 3.6686746987952 mg of Manganese per 500 calories, which is 160% 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
Phosphorus241 mg
34.4%
Cooked Bulgur has 240.96385542169 mg of Phosphorus per 500 calories, which is 34.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium410 mg
12%
Cooked Bulgur has 409.63855421687 mg of Potassium per 500 calories, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.6 μg
6.57%
Cooked Bulgur has 3.6144578313253 μg of Selenium per 500 calories, which is 6.57% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium30 mg
2%
Cooked Bulgur has 30.120481927711 mg of Sodium per 500 calories, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.43 mg
31.2%
Cooked Bulgur has 3.433734939759 mg of Zinc per 500 calories, which is 31.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water468 g
12.7%
Cooked Bulgur has 468.43373493976 g of Water per 500 calories, which is 12.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Cooked Bulgur:
Minerals in 500 calories of Cooked Bulgur:
Macronutrients in 500 calories of Cooked Bulgur:



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