Nutrients in 5 ounces of Bulgur

Dry Bulgur.

raw

Macros Ratio

Protein Fat Carbs

13%

84%

5 oz ▼

Macro Nutrients

Bulgur

Energy485 kcal

16.7%

Dry Bulgur has 484.77645 kcal of Energy per 5 ounces, which is 16.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.9 g

1.94%

Dry Bulgur has 1.88524175 g of Fat per 5 ounces, which is 1.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.33 g

1.03%

Dry Bulgur has 0.3288542 g of Saturated Fat per 5 ounces, which is 1.03% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.033 g

2.04%

Dry Bulgur has 0.032601925 g of Omega 3 per 5 ounces, which is 2.04% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.73 g

4.3%

Dry Bulgur has 0.73425205 g of Omega 6 per 5 ounces, which is 4.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry Bulgur has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate108 g

82.7%

Dry Bulgur has 107.54382825 g of Carbohydrate per 5 ounces, which is 82.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.58 g

0.8%

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

Dry Bulgur has 0.58116475 g of Sugars per 5 ounces, which is 0.8% 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

Fiber17.7 g

46.6%

Dry Bulgur has 17.7184375 g of Fiber per 5 ounces, which is 46.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17.4 g

31%

Dry Bulgur has 17.42076775 g of Protein per 5 ounces, which is 31% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.33 mg

27.4%

Thiamine

Dry Bulgur has 0.3288542 mg of Vitamin B1 per 5 ounces, which is 27.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.5%

Riboflavin

Dry Bulgur has 0.163009625 mg of Vitamin B2 per 5 ounces, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.25 mg

45.3%

Niacin, nicotinic acid, niacinamide

Dry Bulgur has 7.24896715 mg of Vitamin B3 per 5 ounces, which is 45.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.47 mg

29.5%

Pantothenic acid

Dry Bulgur has 1.474174 mg of Vitamin B5 per 5 ounces, which is 29.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.48 mg

37.3%

Pyridoxine

Dry Bulgur has 0.48477645 mg of Vitamin B6 per 5 ounces, which is 37.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B938.3 μg

9.57%

Folates and Folic Acid

Dry Bulgur has 38.271825 μg of Vitamin B9 per 5 ounces, which is 9.57% 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 5 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 5 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.085 mg

0.57%

Tocopherols and Tocotrienols

Dry Bulgur has 0.0850485 mg of Vitamin E per 5 ounces, which is 0.57% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.7 μg

2.24%

Phytomenadione or phylloquinone

Dry Bulgur has 2.6932025 μg of Vitamin K per 5 ounces, which is 2.24% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Bulgur

Calcium49.6 mg

4.96%

Dry Bulgur has 49.611625 mg of Calcium per 5 ounces, which is 4.96% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.47 mg

52.8%

Dry Bulgur has 0.474854125 mg of Copper per 5 ounces, which is 52.8% 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

Iron3.5 mg

43.6%

Dry Bulgur has 3.4869885 mg of Iron per 5 ounces, which is 43.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium232 mg

55.3%

Dry Bulgur has 232.4659 mg of Magnesium per 5 ounces, which is 55.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.32 mg

188%

Dry Bulgur has 4.3204638 mg of Manganese per 5 ounces, which is 188% 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

Phosphorus425 mg

60.7%

Dry Bulgur has 425.2425 mg of Phosphorus per 5 ounces, which is 60.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium581 mg

17%

Dry Bulgur has 581.16475 mg of Potassium per 5 ounces, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.26 μg

5.93%

Dry Bulgur has 3.2601925 μg of Selenium per 5 ounces, which is 5.93% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24 mg

1.6%

Dry Bulgur has 24.097075 mg of Sodium per 5 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.74 mg

25%

Dry Bulgur has 2.73572675 mg of Zinc per 5 ounces, which is 25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water12.8 g

0.34%

Dry Bulgur has 12.757275 g of Water per 5 ounces, which is 0.34% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Dry Bulgur:

5 ounces 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 5 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.

Minerals in 5 ounces of Dry Bulgur:

5 ounces 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 5 ounces of Dry Bulgur:

5 ounces 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 5 ounces of Bulgur

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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