Comparing Nutrients in 14 ounces Boiled Bulgur VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Bulgur	13%	3%	84%

Macro Nutrients

	Boiled Bulgur	Bulgur	Recommended Dietary Allowance
Energy	11.4% 329kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	5.44% 5.28g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.7g	232% 301g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	2.24% 1.63g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47% 18g	131% 49.6g	38g per day for Men 19-50 years
Protein	22% 12.2g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.37mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	104% 1.36mg	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	18% 71.4μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Bulgur	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	148% 1.33mg	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	47.6% 3.8mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	155% 651mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	526% 12mg	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	22.7% 159mg	170% 1191mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	48% 1627mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	8.34% 309g	0.97% 35.7g	3700g per day for Men 19-50 years

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

• Dry Bulgur contains 4.1 times more Vitamin B1, 4.1 times more Vitamin B2, 5.1 times more Vitamin B3, 3 times more Vitamin B5, 4.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.8 times more Vitamin K than Cooked Bulgur.
• Both Cooked Bulgur as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Bulgur vs Bulgur:

• Cooked Bulgur has 8.6 times more Water than Dry Bulgur.
• While Dry Bulgur contains 3.5 times more Calcium, 4.5 times more Copper, 2.6 times more Iron, 5.1 times more Magnesium, 5 times more Manganese, 7.5 times more Phosphorus, 6 times more Potassium, 3.8 times more Selenium, 3.4 times more Sodium and 3.4 times more Zinc than Cooked Bulgur.

Comparison of macro-nutrients per 14 ounces:

• Dry Bulgur contains 4.1 times more Energy, 5.5 times more Fat, 5.8 times more Omega 3, 5.5 times more Omega 6, 4.1 times more Carbohydrate, 2.8 times more Fiber and 4 times more Protein than Cooked Bulgur.
• Both Cooked Bulgur as well as Dry Bulgur have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.