Comparing Nutrients in 14 ounces Boiled Bulgur VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Bulgur	Brussels Sprouts	Recommended Dietary Allowance
Energy	15% 329kcal	7.76% 171kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	0.98% 0.95g	1.23% 1.2g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	0.52% 0.17g	0.77% 0.25g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	0.99% 0.016g	24.6% 0.39g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	2.2% 0.37g	1.05% 0.18g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.7g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	12% 8.73g	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	5.1% 3.7g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	47% 18g	39.7% 15g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	22% 12.2g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	19% 0.23mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	8.55% 0.11mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	25% 3.97mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	27.3% 1.37mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	25.3% 0.33mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	18% 71.4μg	60.5% 242μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	0% 0mg	375% 337mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	0.26% 0.04mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	1.65% 2μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Boiled Bulgur	Brussels Sprouts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16.7% 167mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	33% 0.3mg	31% 0.28mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	47.6% 3.8mg	69.5% 5.56mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	30.2% 127mg	21.7% 91mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	105% 2.4mg	58% 1.34mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	22.7% 159mg	39% 274mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	7.94% 270mg	45.4% 1544mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	4.33% 2.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	1.32% 20mg	6.6% 99mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	20.6% 2.26mg	15% 1.67mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	8.34% 309g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Bulgur versus 14 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Bulgur vs Brussels Sprouts:

• 14 ounces of Boiled Bulgur have 1.3 times more Vitamin B3 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain more Vitamin A, 2.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 88 times more Vitamin E and 354 times more Vitamin K than Cooked Bulgur.
• Both Boiled Bulgur and Brussels Sprouts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Bulgur have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Bulgur as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Bulgur vs Brussels Sprouts:

• 14 ounces of Boiled Bulgur have 1.4 times more Magnesium, 1.8 times more Manganese and 1.4 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 4.2 times more Calcium, 1.5 times more Iron, 1.7 times more Phosphorus, 5.7 times more Potassium and 2.7 times more Selenium than Cooked Bulgur.
• Both Boiled Bulgur and Brussels Sprouts contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Bulgur have 1.9 times more Energy and 2.1 times more Carbohydrate than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 24.8 times more Omega 3 and 22 times more Sugars than Cooked Bulgur.
• Both Boiled Bulgur and Brussels Sprouts offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled Bulgur provide inadequate amounts of Omega 3
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Cooked Bulgur as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 14 ounces.