Comparing Nutrients in 1 kilogram Corn VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Bulgur	13%	3%	84%

Macro Nutrients

	Corn	Bulgur	Recommended Dietary Allowance
Energy	126% 3650kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	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	571% 743g	584% 759g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	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	192% 73g	329% 125g	38g per day for Men 19-50 years
Protein	168% 94g	219% 123g	56g per day for Men 19-50 years

Vitamins

	Corn	Bulgur	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	321% 3.85mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	320% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	208% 10.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	478% 6.2mg	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	47.5% 190μg	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	32.7% 4.9mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Bulgur	Recommended Dietary Allowance
Calcium	7% 70mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	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	339% 27mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	390% 1640mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	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	300% 2100mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Bulgur per 1 kg

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

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

• 1 kilogram of Corn has 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B6 and 8.2 times more Vitamin E than Bulgur.
• While 1 kg of Dry Bulgur contains 1.4 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Yellow Corn Grain .
• 1 kilogram of Bulgur have insufficient amounts of Vitamin E
• Both Yellow Corn Grain as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Corn vs Bulgur:

• 1 kilogram of Corn has 6.7 times more Selenium and 2.1 times more Sodium than Bulgur.
• While 1 kg of Dry Bulgur contains 5 times more Calcium, 1.3 times more Magnesium, 6.3 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Yellow Corn Grain .
• Both Corn and Bulgur contain similar levels of Copper, Iron and Zinc per one kilogram.
• 1 kilogram of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn has 3.6 times more Fat, 2.9 times more Saturated Fat, 2.8 times more Omega 3 and 4 times more Omega 6 than Bulgur.
• While 1 kg of Dry Bulgur contains 1.7 times more Fiber and 1.3 times more Protein than Yellow Corn Grain .
• Both Corn and Bulgur offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Bulgur provide inadequate amounts of Omega 3