Comparing Nutrients in 1 pound California Red Kidney Beans VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Bulgur	13%	3%	84%

Macro Nutrients

	California Red Kidney Beans	Bulgur	Recommended Dietary Allowance
Energy	51.6% 1497kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	265% 344g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	149% 56.7g	38g per day for Men 19-50 years
Protein	197% 111g	100% 55.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Bulgur	Recommended Dietary Allowance
Calcium	88.5% 885mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Bulgur:

• Raw California Red Kidney Beans have 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 14.6 times more Vitamin B9 and more Vitamin C than Dry Bulgur.
• While Dry Bulgur contains 2.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Bulgur have similar amounts of Vitamin B6 per 1 lb.
• Both Raw California Red Kidney Beans as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Bulgur:

• Raw California Red Kidney Beans have 5.6 times more Calcium, 3.3 times more Copper, 3.8 times more Iron, 1.4 times more Phosphorus, 3.6 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than Dry Bulgur.
• While Dry Bulgur contains 3 times more Manganese and 1.5 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Bulgur have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 3.7 times more Omega 3, 2 times more Fiber and 2 times more Protein than Dry Bulgur.
• While Dry Bulgur contains 5.3 times more Fat, 9.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Bulgur have similar amounts of Energy per 1 lb.
• Both Raw California Red Kidney Beans as well as Dry Bulgur have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.