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Comparing Nutrients in 14 ounces BulgurVS Buckwheat Flour

Macros Ratio

Protein Fat Carbs

Bulgur
13%
3%
84%
Buckwheat Flour
14%
8%
78%
14 oz ▼

Macro Nutrients

47%1357kcal
Energy
46%1330kcal
1357 kcalvs1330 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.44%5.28g
Fat
12.7%12.3g
5.28 gvs12.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.88%0.92g
Saturated Fat
8.4%2.7g
0.92 gvs2.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.7%0.091g
Omega 3
17.6%0.28g
0.091 gvs0.28 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12%2.06g
Omega 6
20.5%3.5g
2.06 gvs3.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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232%301g
Carbohydrate
216%280g
301 gvs280 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.24%1.63g
Sugars
14.2%10.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.63 gvs10.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%6.75g
NA gvs6.75 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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131%49.6g
Fiber
104%39.7g
49.6 gvs39.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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87%48.8g
Protein
89.4%50g
48.8 gvs50 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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76.7%0.92mg
Vitamin B1
138%1.66mg
Thiamine
0.92 mgvs1.66 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35%0.46mg
Vitamin B2
58%0.75mg
Riboflavin
0.46 mgvs0.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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127%20.3mg
Vitamin B3
153%24.4mg
Niacin, nicotinic acid, niacinamide
20.3 mgvs24.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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82.6%4.13mg
Vitamin B5
35%1.75mg
Pantothenic acid
4.13 mgvs1.75 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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104%1.36mg
Vitamin B6
178%2.3mg
Pyridoxine
1.36 mgvs2.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
200%60μg
Biotin
NA μgvs60 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.8%107μg
Vitamin B9
53.6%214μg
Folates and Folic Acid
107 μgvs214 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.6%0.24mg
Vitamin E
8.47%1.27mg
Tocopherols and Tocotrienols
0.24 mgvs1.27 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.3%7.54μg
Vitamin K
23%27.8μg
Phytomenadione or phylloquinone
7.54 μgvs27.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%139mg
Calcium
16.3%163mg
139 mgvs163 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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148%1.33mg
Copper
227%2.04mg
1.33 mgvs2.04 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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122%9.76mg
Iron
201%16mg
9.76 mgvs16 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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155%651mg
Magnesium
237%996mg
651 mgvs996 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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526%12mg
Manganese
350%8.06mg
12 mgvs8.06 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
393%177μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs177 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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170%1191mg
Phosphorus
191%1338mg
1191 mgvs1338 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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48%1627mg
Potassium
67.4%2290mg
1627 mgvs2290 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.6%9.13μg
Selenium
41%22.6μg
9.13 μgvs22.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.5%67.5mg
Sodium
2.9%43.7mg
67.5 mgvs43.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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69.6%7.66mg
Zinc
113%12.4mg
7.66 mgvs12.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.97%35.7g
Water
1.2%44.3g
35.7 gvs44.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Bulgur vs Buckwheat Flour:
Comparing minerals per 14 ounces for Bulgur vs Buckwheat Flour:
Comparison of macro-nutrients per 14 ounces:



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