Comparing Nutrients in 1 kilogram Bulgur VS Teff

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Teff	14%	6%	80%

Macro Nutrients

	Bulgur	Teff	Recommended Dietary Allowance
Energy	118% 3420kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	24.5% 24g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	84.4% 1.35g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.18g	55% 9.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	563% 731g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	25.4% 18.4g	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	6.5% 4.7g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	329% 125g	211% 80g	38g per day for Men 19-50 years
Protein	219% 123g	238% 133g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Teff	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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	320% 51mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	208% 10.4mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	371% 4.82mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Teff	Recommended Dietary Allowance
Calcium	35% 350mg	180% 1800mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	900% 8.1mg	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	954% 76.3mg	8mg per day for Men 19-50 years
Magnesium	390% 1640mg	438% 1840mg	420mg per day for Men 19-50 years
Manganese	1325% 30.5mg	4017% 92mg	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	613% 4290mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	330% 36.3mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.4% 88.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Teff per 1 kg

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

Lets compare vitamin content per 1 kilogram of Bulgur vs Teff:

• 1 kilogram of Bulgur has 1.5 times more Vitamin B3 than Teff.
• While 1 kg of Raw Teff contains 1.7 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Dry Bulgur.
• Both Bulgur and Teff provide similar amounts of Vitamin B5 per one kilogram.
• Both Dry Bulgur as well as Raw Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Bulgur vs Teff:

• 1 kg of Raw Teff contains 5.1 times more Calcium, 2.4 times more Copper, 3.1 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Selenium and 1.9 times more Zinc than Dry Bulgur.
• Both Bulgur and Teff contain similar levels of Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bulgur has 1.6 times more Fiber than Teff.
• While 1 kg of Raw Teff contains 1.8 times more Fat, 5.9 times more Omega 3, 1.8 times more Omega 6 and 4.5 times more Sugars than Dry Bulgur.
• Both Bulgur and Teff offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Bulgur provide inadequate amounts of Omega 3