Comparing Nutrients in 1 pound Boiled Bulgur VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Boiled Bulgur	Boiled Buckwheat	Recommended Dietary Allowance
Energy	13% 376kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	4.64% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	69.6% 90g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	5.63% 4.1g	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	0.63% 0.45g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	25% 14g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	27% 0.35mg	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	20.4% 81.6μg	16% 63.5μg	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	0.3% 0.045mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	73.6% 0.66mg	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	54.4% 4.35mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	79.5% 1.83mg	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	26% 181mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	9.07% 308mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	9.53% 353g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Boiled Buckwheat per 1 lb

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

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

• 1 pound of Boiled Bulgur has 1.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Boiled Buckwheat.
• While 1 lb of Cooked Buckwheat Groats contains 1.4 times more Vitamin B2 than Cooked Bulgur.
• Both Boiled Bulgur and Boiled Buckwheat provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• Both Cooked Bulgur as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Bulgur vs Boiled Buckwheat:

• 1 pound of Boiled Bulgur has 1.5 times more Manganese than Boiled Buckwheat.
• While 1 lb of Cooked Buckwheat Groats contains 1.9 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Potassium and 3.7 times more Selenium than Cooked Bulgur.
• Both Boiled Bulgur and Boiled Buckwheat contain similar levels of Iron, Zinc and Water per one pound.
• 1 pound of Boiled Bulgur lack sufficient amounts of Selenium
• Both Cooked Bulgur as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Bulgur has 1.7 times more Fiber than Boiled Buckwheat.
• Both Boiled Bulgur and Boiled Buckwheat offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Cooked Bulgur as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 3 and Omega 6 in one pound.