Comparing Nutrients in 1 kilogram Raw Pearled Barley VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Bulgur	13%	3%	84%

Macro Nutrients

	Raw Pearled Barley	Bulgur	Recommended Dietary Allowance
Energy	121% 3520kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.05g	30.5% 5.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 777g	584% 759g	130g per day for Men 19-50 years
Sugars	11% 8g	5.66% 4.1g	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	411% 156g	329% 125g	38g per day for Men 19-50 years
Protein	177% 99g	219% 123g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Bulgur	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	320% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.82mg	208% 10.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	263% 3.42mg	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	57.5% 230μg	67.5% 270μg	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	1.33% 0.2mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Pearled Barley	Bulgur	Recommended Dietary Allowance
Calcium	29% 290mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	372% 3.35mg	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	313% 25mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	390% 1640mg	420mg per day for Men 19-50 years
Manganese	575% 13.2mg	1325% 30.5mg	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	316% 2210mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	685% 377μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	2.73% 101g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Pearled Barley VS Bulgur per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Pearled Barley versus 1 kg of Bulgur to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Pearled Barley vs Bulgur:

• 1 kg of Dry Bulgur contains 3.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Pearled Barley.
• Both Raw Pearled Barley and Bulgur provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per one kilogram.
• Both Raw Pearled Barley as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Raw Pearled Barley vs Bulgur:

• 1 kilogram of Raw Pearled Barley has 1.3 times more Copper and 16.4 times more Selenium than Bulgur.
• While 1 kg of Dry Bulgur contains 2.1 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Potassium than Raw Pearled Barley.
• Both Raw Pearled Barley and Bulgur contain similar levels of Calcium, Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Pearled Barley has 2.4 times more Omega 3 and 1.2 times more Fiber than Bulgur.
• Both Raw Pearled Barley and Bulgur offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Bulgur provide inadequate amounts of Omega 3