Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Boiled Bulgur

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Baked Potato Flesh	Boiled Bulgur	Recommended Dietary Allowance
Energy	32% 930kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	143% 186g	130g per day for Men 19-50 years
Sugars	23.4% 17g	1.38% 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	39.5% 15g	118% 45g	38g per day for Men 19-50 years
Protein	35% 19.6g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	68.8% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	64% 0.83mg	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	22.5% 90μg	45% 180μg	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	142% 128mg	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	2.67% 0.4mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Bulgur	Recommended Dietary Allowance
Calcium	5% 50mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	83.3% 0.75mg	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	43.8% 3.5mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	265% 6.1mg	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	71.4% 500mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Bulgur per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Boiled Bulgur:

• 1 kilogram of Baked Potato Flesh has 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.6 times more Vitamin B6 and more Vitamin C than Boiled Bulgur.
• While 1 kg of Cooked Bulgur contains 1.3 times more Vitamin B2 and 2 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 kilogram of Boiled Bulgur have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Boiled Bulgur:

• 1 kilogram of Baked Potato Flesh has 2.9 times more Copper, 1.3 times more Phosphorus and 5.8 times more Potassium than Boiled Bulgur.
• While 1 kg of Cooked Bulgur contains 2.7 times more Iron, 1.3 times more Magnesium, 3.8 times more Manganese and 2 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Bulgur contain similar levels of Water per one kilogram.
• Both Baked Potatoes Flesh no Salt as well as Cooked Bulgur lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 17 times more Sugars than Boiled Bulgur.
• While 1 kg of Cooked Bulgur contains 3 times more Fiber and 1.6 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Bulgur offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Baked Potatoes Flesh no Salt as well as Cooked Bulgur provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.