Comparing Nutrients in 1 pound Boiled Bulgur VS Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Corn	10%	11%	79%

Macro Nutrients

	Boiled Bulgur	Corn	Recommended Dietary Allowance
Energy	13% 376kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	9.45% 3.03g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	56% 9.5g	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	259% 337g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	4% 2.9g	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	53.7% 20.4g	87% 33g	38g per day for Men 19-50 years
Protein	25% 14g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	38.5% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	217% 2.82mg	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	21.5% 86μg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Corn	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	158% 1.42mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	96% 2.2mg	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	136% 953mg	700mg per day for Men 19-50 years
Potassium	9.07% 308mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	128% 70.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	9.53% 353g	1.27% 47g	3700g per day for Men 19-50 years

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

• Yellow Corn Grain contains more Vitamin A, 6.8 times more Vitamin B1, 7.2 times more Vitamin B2, 3.6 times more Vitamin B3, 7.5 times more Vitamin B6 and 49 times more Vitamin E than Cooked Bulgur.
• Both Cooked Bulgur and Yellow Corn Grain have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Cooked Bulgur as well as Yellow Corn Grain have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Boiled Bulgur vs Corn:

• Cooked Bulgur has 1.4 times more Calcium, 1.3 times more Manganese and 7.5 times more Water than Yellow Corn Grain .
• While Yellow Corn Grain contains 4.2 times more Copper, 2.8 times more Iron, 4 times more Magnesium, 5.3 times more Phosphorus, 4.2 times more Potassium, 25.8 times more Selenium, 7 times more Sodium and 3.9 times more Zinc than Cooked Bulgur.

Comparison of macro-nutrients per 1 pound:

• Yellow Corn Grain contains 4.4 times more Energy, 19.8 times more Fat, 15.9 times more Saturated Fat, 16.3 times more Omega 3, 22.3 times more Omega 6, 4 times more Carbohydrate, 1.6 times more Fiber and 3.1 times more Protein than Cooked Bulgur.
• Both Cooked Bulgur as well as Yellow Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.