Comparing Nutrients in 1 pound Hulled Barley VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Bulgur	13%	3%	84%

Macro Nutrients

	Hulled Barley	Bulgur	Recommended Dietary Allowance
Energy	55.4% 1606kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	6.83% 2.2g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.53g	14% 2.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	265% 344g	130g per day for Men 19-50 years
Sugars	5% 3.63g	2.57% 1.86g	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	149% 56.7g	38g per day for Men 19-50 years
Protein	101% 56.6g	100% 55.7g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	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	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	119% 1.55mg	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	30.6% 122μg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Bulgur	Recommended Dietary Allowance
Calcium	15% 150mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	169% 1.5mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	144% 603mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	601% 14mg	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	194% 1361mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	114% 12.6mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	1.16% 43g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Hulled Barley VS Bulgur per 1 lb

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

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

• 1 pound of Hulled Barley has 2.8 times more Vitamin B1, 2.5 times more Vitamin B2 and 9.5 times more Vitamin E than Bulgur.
• While 1 lb of Dry Bulgur contains 3.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Hulled Barley.
• Both Hulled Barley and Bulgur provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Bulgur have insufficient amounts of Vitamin E
• Both Hulled Barley as well as Dry 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 Bulgur:

• 1 pound of Hulled Barley has 1.5 times more Copper, 1.5 times more Iron, 16.4 times more Selenium and 1.4 times more Zinc than Bulgur.
• While 1 lb of Dry Bulgur contains 1.6 times more Manganese than Hulled Barley.
• Both Hulled Barley and Bulgur contain similar levels of Calcium, Magnesium, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hulled Barley has 1.7 times more Fat, 4.8 times more Omega 3, 1.9 times more Omega 6 and 1.4 times more Fiber than Bulgur.
• Both Hulled Barley and Bulgur offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of Bulgur provide inadequate amounts of Omega 3