Comparing Nutrients in 1 pound Hulled Barley VS Boiled Bulgur

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Hulled Barley	Boiled Bulgur	Recommended Dietary Allowance
Energy	55.4% 1606kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.83% 2.2g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.53g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	65% 84.3g	130g per day for Men 19-50 years
Sugars	5% 3.63g	0.63% 0.45g	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	207% 78.5g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	101% 56.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	29% 0.38mg	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	21.5% 86μg	20.4% 81.6μg	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	17.2% 2.6mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Boiled Bulgur	Recommended Dietary Allowance
Calcium	15% 150mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	37.8% 0.34mg	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	204% 16.3mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	144% 603mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	120% 2.76mg	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	171% 1197mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	9.07% 308mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	114% 12.6mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	1.16% 43g	9.53% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Hulled Barley VS Boiled Bulgur per 1 lb

Compare the macro and micronutrient content in 1 lb of Hulled Barley versus 1 lb of Boiled Bulgur to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Hulled Barley vs Boiled Bulgur:

• 1 pound of Hulled Barley has 11.3 times more Vitamin B1, 10.2 times more Vitamin B2, 4.6 times more Vitamin B3, 3.8 times more Vitamin B6 and 57 times more Vitamin E than Boiled Bulgur.
• Both Hulled Barley and Boiled Bulgur provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Boiled Bulgur have insufficient amounts of Vitamin E
• Both Hulled Barley as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Hulled Barley vs Boiled Bulgur:

• 1 pound of Hulled Barley has 3.3 times more Calcium, 6.6 times more Copper, 3.8 times more Iron, 4.2 times more Magnesium, 3.2 times more Manganese, 6.6 times more Phosphorus, 6.6 times more Potassium, 62.8 times more Selenium and 4.9 times more Zinc than Boiled Bulgur.
• While 1 lb of Cooked Bulgur contains 8.2 times more Water than Hulled Barley.
• 1 pound of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hulled Barley has 4.3 times more Energy, 9.6 times more Fat, 27.5 times more Omega 3, 10.6 times more Omega 6, 4 times more Carbohydrate, 3.8 times more Fiber and 4.1 times more Protein than Boiled Bulgur.
• 1 pound of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6