Comparing Nutrients in 1 kilogram Cooked Quinoa VS Boiled Bulgur

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Cooked Quinoa	Boiled Bulgur	Recommended Dietary Allowance
Energy	41.4% 1200kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	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	164% 213g	143% 186g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	73.7% 28g	118% 45g	38g per day for Men 19-50 years
Protein	78.6% 44g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	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	89% 1.07mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.8% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	105% 420μg	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	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	42% 6.3mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Boiled Bulgur	Recommended Dietary Allowance
Calcium	17% 170mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	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	186% 15mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	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	217% 1520mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	19.4% 716g	21% 778g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Quinoa vs Boiled Bulgur:

• Cooked Quinoa has 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 63 times more Vitamin E than Cooked Bulgur.
• While Cooked Bulgur contains 2.4 times more Vitamin B3 than Cooked Quinoa.
• Both Cooked Quinoa as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cooked Quinoa vs Boiled Bulgur:

• Cooked Quinoa has 1.7 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 3.8 times more Phosphorus, 2.5 times more Potassium, 4.7 times more Selenium and 1.9 times more Zinc than Cooked Bulgur.
• Both Cooked Quinoa and Cooked Bulgur have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Quinoa has 1.4 times more Energy, 8 times more Fat, 21.3 times more Omega 3, 10.4 times more Omega 6, 8.7 times more Sugars and 1.4 times more Protein than Cooked Bulgur.
• While Cooked Bulgur contains 1.6 times more Fiber than Cooked Quinoa.
• Both Cooked Quinoa and Cooked Bulgur have similar amounts of Carbohydrate per 1 kg.
• Both Cooked Quinoa as well as Cooked Bulgur have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.