Comparing Nutrients in 1 kilogram Bulgur VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Bulgur	Sunflower Seeds	Recommended Dietary Allowance
Energy	118% 3420kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.18g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	154% 200g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	329% 125g	226% 86g	38g per day for Men 19-50 years
Protein	219% 123g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	320% 51mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	208% 10.4mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Sunflower Seeds	Recommended Dietary Allowance
Calcium	35% 350mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	2000% 18mg	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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	390% 1640mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1325% 30.5mg	848% 19.5mg	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	429% 3000mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.43% 90g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bulgur vs Sunflower Seeds:

• Dry Bulgur has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, 3.9 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C and 586.2 times more Vitamin E than Dry Bulgur.
• Both Dry Bulgur and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 kg.
• Both Dry Bulgur as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bulgur vs Sunflower Seeds:

• Dry Bulgur has 1.6 times more Manganese and 1.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 5.4 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 1.6 times more Potassium, 23 times more Selenium and 2.6 times more Zinc than Dry Bulgur.

Comparison of macro-nutrients per 1 kilogram:

• Dry Bulgur has 3.8 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 38.7 times more Fat, 19.2 times more Saturated Fat, 2.6 times more Omega 3, 44.5 times more Omega 6, 6.4 times more Sugars and 1.7 times more Protein than Dry Bulgur.
• Both Dry Bulgur as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.