Nutrients in 500 calories of Bulgur

Dry Bulgur.

raw

Weight per 500 Calories

Bulgur

146g

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

Macros Ratio

Protein Fat Carbs

13%

84%

500 kcal ▼

Macro Nutrients

Bulgur

Energy500 kcal

17.2%

Dry 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

Fat1.94 g

Dry Bulgur has 1.9444444444444 g of Fat per 500 calories, which is 2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.34 g

1.06%

Dry Bulgur has 0.33918128654971 g of Saturated Fat per 500 calories, which is 1.06% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.034 g

2.1%

Dry Bulgur has 0.033625730994152 g of Omega 3 per 500 calories, which is 2.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.76 g

4.45%

Dry Bulgur has 0.75730994152047 g of Omega 6 per 500 calories, which is 4.45% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry 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

Carbohydrate111 g

85.3%

Dry Bulgur has 110.92105263158 g of Carbohydrate per 500 calories, which is 85.3% 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]

Dry Bulgur has 0.59941520467836 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

≤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

Fiber18.3 g

48%

Dry Bulgur has 18.27485380117 g of Fiber per 500 calories, which is 48% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32%

Dry Bulgur has 17.96783625731 g of Protein per 500 calories, which is 32% 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 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

28.3%

Thiamine

Dry Bulgur has 0.33918128654971 mg of Vitamin B1 per 500 calories, which is 28.3% 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

Dry Bulgur has 0.16812865497076 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 B37.48 mg

46.7%

Niacin, nicotinic acid, niacinamide

Dry Bulgur has 7.4766081871345 mg of Vitamin B3 per 500 calories, which is 46.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.52 mg

30.4%

Pantothenic acid

Dry Bulgur has 1.5204678362573 mg of Vitamin B5 per 500 calories, which is 30.4% 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

Dry 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

Biotin

No information available

Vitamin B939.5 μg

9.87%

Folates and Folic Acid

Dry Bulgur has 39.473684210526 μg of Vitamin B9 per 500 calories, which is 9.87% 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 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

Ascorbic acid

Dry 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

Calciferol, cholecalciferol, ergocalciferol

Dry 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 E0.088 mg

0.58%

Tocopherols and Tocotrienols

Dry Bulgur has 0.087719298245614 mg of Vitamin E per 500 calories, which is 0.58% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.78 μg

2.3%

Phytomenadione or phylloquinone

Dry Bulgur has 2.7777777777778 μg of Vitamin K per 500 calories, which is 2.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Bulgur

Calcium51 mg

5.1%

Dry Bulgur has 51.169590643275 mg of Calcium per 500 calories, which is 5.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

54.4%

Dry Bulgur has 0.48976608187135 mg of Copper per 500 calories, which is 54.4% 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

Iron3.6 mg

45%

Dry Bulgur has 3.5964912280702 mg of Iron per 500 calories, which is 45% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium240 mg

57%

Dry Bulgur has 239.76608187135 mg of Magnesium per 500 calories, which is 57% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.46 mg

194%

Dry Bulgur has 4.4561403508772 mg of Manganese per 500 calories, which is 194% 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

Phosphorus439 mg

62.7%

Dry Bulgur has 438.59649122807 mg of Phosphorus per 500 calories, which is 62.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium599 mg

17.6%

Dry Bulgur has 599.41520467836 mg of Potassium per 500 calories, which is 17.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.36 μg

6.1%

Dry Bulgur has 3.3625730994152 μg of Selenium per 500 calories, which is 6.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium25 mg

1.66%

Dry Bulgur has 24.853801169591 mg of Sodium per 500 calories, which is 1.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.82 mg

25.7%

Dry Bulgur has 2.8216374269006 mg of Zinc per 500 calories, which is 25.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water13 g

0.36%

Dry Bulgur has 13.157894736842 g of Water per 500 calories, which is 0.36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dry Bulgur:

500 calories of Bulgur is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B2 and Vitamin B9.
While 500 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 500 calories of Dry Bulgur:

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

Macronutrients in 500 calories of Dry Bulgur:

500 calories of Bulgur has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has some Omega 6.
The product has trace amounts of Fat, Saturated Fat, Omega 3 and Sugars.

Compare Dry Bulgur with:

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

Food Info

Nutrients in 500 calories of Bulgur

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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