Comparing Nutrients in 1 kilogram Boiled Bulgur VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Boiled Bulgur	Boiled Buckwheat	Recommended Dietary Allowance
Energy	28.6% 830kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	143% 186g	153% 199g	130g per day for Men 19-50 years
Sugars	1.38% 1g	12.4% 9g	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	1.38% 1g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	118% 45g	71% 27g	38g per day for Men 19-50 years
Protein	55% 31g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	47.5% 0.57mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.8% 3.44mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	59.2% 0.77mg	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	45% 180μg	35% 140μg	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	0.67% 0.1mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	10% 100mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	162% 1.46mg	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	120% 9.6mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	175% 4.03mg	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	57% 400mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	21% 778g	20.4% 756g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Boiled Buckwheat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Bulgur vs Boiled Buckwheat:

• 1 kilogram of Boiled Bulgur has 1.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 1.4 times more Vitamin B2 than Cooked Bulgur.
• Both Boiled Bulgur and Boiled Buckwheat provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• Both Cooked 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 one kilogram.

Comparing minerals per 1 kilogram for Boiled Bulgur vs Boiled Buckwheat:

• 1 kilogram of Boiled Bulgur has 1.5 times more Manganese than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 1.9 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Potassium and 3.7 times more Selenium than Cooked Bulgur.
• Both Boiled Bulgur and Boiled Buckwheat contain similar levels of Iron, Zinc and Water per one kilogram.
• 1 kilogram of Boiled Bulgur lack sufficient amounts of Selenium
• Both Cooked Bulgur as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Bulgur has 1.7 times more Fiber than Boiled Buckwheat.
• Both Boiled Bulgur and Boiled Buckwheat offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Cooked Bulgur as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.