Comparing Nutrients in 1 kilogram Bulgur VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Bulgur	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	118% 3420kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.18g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	175% 228g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	4.4% 3.2g	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	329% 125g	168% 64g	38g per day for Men 19-50 years
Protein	219% 123g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	320% 51mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	208% 10.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	92% 1.2mg	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	67.5% 270μg	325% 1300μg	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	13.3% 12mg	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	4% 0.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	35% 350mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	240% 2.16mg	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	308% 24.6mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	390% 1640mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1325% 30.5mg	187% 4.3mg	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	429% 3000mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.43% 90g	18% 669g	3700g per day for Men 19-50 years

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

• Dry Bulgur has 1.5 times more Vitamin B1, 2 times more Vitamin B2, 8.8 times more Vitamin B3, 4.7 times more Vitamin B5 and 2.9 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.8 times more Vitamin B9, more Vitamin C and 4.4 times more Vitamin K than Dry Bulgur.
• Both Dry Bulgur as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Bulgur vs Boiled Kidney Beans:

• Dry Bulgur has 1.6 times more Copper, 3.9 times more Magnesium, 7.1 times more Manganese, 2.2 times more Phosphorus, 2.1 times more Selenium, 17 times more Sodium and 1.9 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.4 times more Water than Dry Bulgur.
• Both Dry Bulgur and Boiled All Types Kidney Beans have similar amounts of Calcium, Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Bulgur has 2.7 times more Energy, 2.7 times more Fat, 4.8 times more Omega 6, 3.3 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.4 times more Omega 3 than Dry Bulgur.
• Both Dry Bulgur as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.