Comparing Nutrients in 100 calories Boiled Bulgur VS Teff

Weight per 100 calories

• Boiled Bulgur: 121g
• Teff: 27g

Raw Teff has 4.4 times more energy per unit of mass than Cooked Bulgur, which is high in comparison to other foods. Boiled Bulgur having average energy density.

Discover which food has more nutrients per 100 calories - Boiled Bulgur or Teff?

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Teff	14%	6%	80%

Macro Nutrients

	Boiled Bulgur	Teff	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.3% 0.005g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	15.3% 20g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	0.69% 0.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.18% 0.13g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	14.3% 5.42g	5.74% 2.18g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	6.47% 3.62g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.72% 0.069mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	5.66% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	5.13% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.42% 21.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.08% 0.012mg	0.15% 0.022mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Teff	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	24.5% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14.5% 1.16mg	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	9.18% 38.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	109% 2.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.9% 48mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	3.42% 116mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.72μg	2.18% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6.02mg	0.22% 3.27mg	1500mg per day for Men 19-50 years
Zinc	6.24% 0.69mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	2.53% 94g	0.065% 2.4g	3700g per day for Men 19-50 years

Boiled Bulgur VS Teff Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Bulgur or Teff?

Lets compare vitamin content per 100 calories of Boiled Bulgur vs Teff:

• 100 calories of Boiled Bulgur have 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Teff.
• While 100 kcal of Raw Teff contain 1.5 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.3 times more Vitamin B6 than Cooked Bulgur.
• Both Cooked Bulgur as well as Raw Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Boiled Bulgur vs Teff:

• 100 calories of Boiled Bulgur have 39 times more Water than Teff.
• While 100 kcal of Raw Teff contain 4.1 times more Calcium, 2.4 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 1.7 times more Selenium and 1.4 times more Zinc than Cooked Bulgur.
• 100 calories of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Bulgur have 2.5 times more Fiber than Teff.
• While 100 kcal of Raw Teff contain 7.6 times more Omega 3 than Cooked Bulgur.
• Both Boiled Bulgur and Teff offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Boiled Bulgur provide inadequate amounts of Omega 3
• Both Cooked Bulgur as well as Raw Teff provide inadequate amounts of Omega 6 in 100 calories.