Comparing Nutrients in 14 ounces Corn VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Bulgur	13%	3%	84%

Macro Nutrients

	Corn	Bulgur	Recommended Dietary Allowance
Energy	50% 1449kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	5.44% 5.28g	97g per day for Men 19-50 years
Saturated Fat	8.27% 2.65g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	49% 8.32g	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	227% 295g	232% 301g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	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	76.2% 29g	131% 49.6g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Corn	Bulgur	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.53mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	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	19% 75.4μg	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	13% 1.94mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Bulgur	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	138% 1.25mg	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	134% 10.8mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	155% 651mg	420mg per day for Men 19-50 years
Manganese	83.7% 1.92mg	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	119% 833mg	170% 1191mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	48% 1627mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	79.7% 8.77mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.97% 35.7g	3700g per day for Men 19-50 years

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

• Yellow Corn Grain has more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B6 and 8.2 times more Vitamin E than Dry Bulgur.
• While Dry Bulgur contains 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.4 times more Vitamin B9 and 6.3 times more Vitamin K than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Dry Bulgur have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Corn vs Bulgur:

• Yellow Corn Grain has 6.7 times more Selenium and 2.1 times more Sodium than Dry Bulgur.
• While Dry Bulgur contains 5 times more Calcium, 1.3 times more Magnesium, 6.3 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Yellow Corn Grain .
• Both Yellow Corn Grain and Dry Bulgur have similar amounts of Copper, Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Yellow Corn Grain has 3.6 times more Fat, 2.9 times more Saturated Fat, 2.8 times more Omega 3 and 4 times more Omega 6 than Dry Bulgur.
• While Dry Bulgur contains 1.7 times more Fiber and 1.3 times more Protein than Yellow Corn Grain .
• Both Yellow Corn Grain and Dry Bulgur have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Yellow Corn Grain as well as Dry Bulgur have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.