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Nutrients in 7 ounces of Bulgur

Dry Bulgur.

Macros Ratio

Protein Fat Carbs
13%
3%
84%
7 oz ▼

Macro Nutrients

Bulgur
Energy679 kcal
23.4%
Dry Bulgur has 678.68703 kcal of Energy per 7 ounces, which is 23.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.64 g
2.72%
Dry Bulgur has 2.63933845 g of Fat per 7 ounces, which is 2.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.46 g
1.44%
Dry Bulgur has 0.46039588 g of Saturated Fat per 7 ounces, which is 1.44% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.046 g
2.85%
Dry Bulgur has 0.045642695 g of Omega 3 per 7 ounces, which is 2.85% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.03 g
6.05%
Dry Bulgur has 1.02795287 g of Omega 6 per 7 ounces, which is 6.05% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dry Bulgur has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate151 g
116%
Dry Bulgur has 150.56135955 g of Carbohydrate per 7 ounces, which is 116% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.81 g
1.12%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dry Bulgur has 0.81363065 g of Sugars per 7 ounces, which is 1.12% 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
Fiber25 g
65.3%
Dry Bulgur has 24.8058125 g of Fiber per 7 ounces, which is 65.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein24.4 g
43.6%
Dry Bulgur has 24.38907485 g of Protein per 7 ounces, which is 43.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Bulgur
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Dry Bulgur has 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.46 mg
38.4%
Thiamine
Dry Bulgur has 0.46039588 mg of Vitamin B1 per 7 ounces, which is 38.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg
17.6%
Riboflavin
Dry Bulgur has 0.228213475 mg of Vitamin B2 per 7 ounces, which is 17.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310 mg
63.4%
Niacin, nicotinic acid, niacinamide
Dry Bulgur has 10.14855401 mg of Vitamin B3 per 7 ounces, which is 63.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.06 mg
41.3%
Pantothenic acid
Dry Bulgur has 2.0638436 mg of Vitamin B5 per 7 ounces, which is 41.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.68 mg
52.2%
Pyridoxine
Dry Bulgur has 0.67868703 mg of Vitamin B6 per 7 ounces, which is 52.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B953.6 μg
13.4%
Folates and Folic Acid
Dry Bulgur has 53.580555 μg of Vitamin B9 per 7 ounces, which is 13.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dry Bulgur has 0 μg of Vitamin B12 per 7 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
Dry Bulgur has 0 mg of Vitamin C per 7 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
Dry Bulgur has 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.12 mg
0.79%
Tocopherols and Tocotrienols
Dry Bulgur has 0.1190679 mg of Vitamin E per 7 ounces, which is 0.79% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3.77 μg
3.14%
Phytomenadione or phylloquinone
Dry Bulgur has 3.7704835 μg of Vitamin K per 7 ounces, which is 3.14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Bulgur
Calcium69.5 mg
6.95%
Dry Bulgur has 69.456275 mg of Calcium per 7 ounces, which is 6.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.66 mg
74%
Dry Bulgur has 0.664795775 mg of Copper per 7 ounces, which is 74% 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
Iron4.9 mg
61%
Dry Bulgur has 4.8817839 mg of Iron per 7 ounces, which is 61% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium325 mg
77.5%
Dry Bulgur has 325.45226 mg of Magnesium per 7 ounces, which is 77.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese6.05 mg
263%
Dry Bulgur has 6.04864932 mg of Manganese per 7 ounces, which is 263% 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
Phosphorus595 mg
85%
Dry Bulgur has 595.3395 mg of Phosphorus per 7 ounces, which is 85% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium814 mg
24%
Dry Bulgur has 813.63065 mg of Potassium per 7 ounces, which is 24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.56 μg
8.3%
Dry Bulgur has 4.5642695 μg of Selenium per 7 ounces, which is 8.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium33.7 mg
2.25%
Dry Bulgur has 33.735905 mg of Sodium per 7 ounces, which is 2.25% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.83 mg
35%
Dry Bulgur has 3.83001745 mg of Zinc per 7 ounces, which is 35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water18 g
0.48%
Dry Bulgur has 17.860185 g of Water per 7 ounces, which is 0.48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Dry Bulgur:
Minerals in 7 ounces of Dry Bulgur:
Macronutrients in 7 ounces of Dry Bulgur:



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