Comparing Nutrients in 14 ounces Bulgur VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Bulgur	Boiled Buckwheat	Recommended Dietary Allowance
Energy	47% 1357kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	5.44% 5.28g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	61% 79g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	4.93% 3.57g	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	0.55% 0.4g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	131% 49.6g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	87% 48.8g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	23.5% 0.31mg	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	26.8% 107μg	14% 55.6μg	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	1.6% 0.24mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	14% 139mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	64.4% 0.58mg	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	122% 9.76mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	155% 651mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	526% 12mg	69.5% 1.6mg	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	170% 1191mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	69.6% 7.66mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.97% 35.7g	8.1% 300g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Boiled Buckwheat per 14 oz

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

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

• 14 ounces of Bulgur have 5.8 times more Vitamin B1, 2.9 times more Vitamin B2, 5.4 times more Vitamin B3, 2.9 times more Vitamin B5, 4.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Buckwheat.
• Both Dry Bulgur as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Bulgur vs Boiled Buckwheat:

• 14 ounces of Bulgur have 5 times more Calcium, 2.3 times more Copper, 3.1 times more Iron, 3.2 times more Magnesium, 7.6 times more Manganese, 4.3 times more Phosphorus, 4.7 times more Potassium and 3.2 times more Zinc than Boiled Buckwheat.
• While 14 oz of Cooked Buckwheat Groats contain 8.4 times more Water than Dry Bulgur.
• Both Bulgur and Boiled Buckwheat contain similar levels of Selenium per 14 ounces.
• 14 ounces of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bulgur have 3.7 times more Energy, 3 times more Omega 6, 3.8 times more Carbohydrate, 4.6 times more Fiber and 3.6 times more Protein than Boiled Buckwheat.
• 14 ounces of Boiled Buckwheat provide inadequate amounts of Omega 6
• Both Dry Bulgur as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 3 in 14 ounces.