Comparing Nutrients in 14 ounces Bulgur VS Teff

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Teff	14%	6%	80%

Macro Nutrients

	Bulgur	Teff	Recommended Dietary Allowance
Energy	47% 1357kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	5.44% 5.28g	9.74% 9.45g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	223% 290g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	10% 7.3g	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	2.57% 1.87g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 2.46g	g per day for Men 19-50 years
Fiber	131% 49.6g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	87% 48.8g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	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	76.7% 0.92mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	74.8% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	147% 1.9mg	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	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	1.6% 0.24mg	2.1% 0.32mg	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	Teff	Recommended Dietary Allowance
Calcium	14% 139mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	357% 3.2mg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	155% 651mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	526% 12mg	1594% 36.7mg	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	243% 1703mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	69.6% 7.66mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.97% 35.7g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Teff per 14 oz

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

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

• 14 ounces of Bulgur have 1.5 times more Vitamin B3 than Teff.
• While 14 oz of Raw Teff contain 1.7 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Dry Bulgur.
• Both Bulgur and Teff provide similar amounts of Vitamin B5 per 14 ounces.
• Both Dry Bulgur as well as Raw Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Bulgur vs Teff:

• 14 oz of Raw Teff contain 5.1 times more Calcium, 2.4 times more Copper, 3.1 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Selenium and 1.9 times more Zinc than Dry Bulgur.
• Both Bulgur and Teff contain similar levels of Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bulgur have 1.6 times more Fiber than Teff.
• While 14 oz of Raw Teff contain 1.8 times more Fat, 5.9 times more Omega 3, 1.8 times more Omega 6 and 4.5 times more Sugars than Dry Bulgur.
• Both Bulgur and Teff offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Bulgur provide inadequate amounts of Omega 3