Comparing Nutrients in 1 pound Boiled Bulgur VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Bulgur	Baked Potato Flesh	Recommended Dietary Allowance
Energy	13% 376kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	0.85% 0.15g	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	75% 98g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	10.6% 7.7g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	25% 14g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Baked Potato Flesh	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	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	105% 1.37mg	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	10.2% 41μg	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	64.5% 58mg	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	1.2% 0.18mg	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	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	108% 0.98mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	31.8% 0.73mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	9.07% 308mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.53% 353g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Baked Potato Flesh per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Bulgur vs Baked Potato Flesh:

• 1 pound of Boiled Bulgur has 1.3 times more Vitamin B2 and 2 times more Vitamin B9 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.6 times more Vitamin B6 and more Vitamin C than Cooked Bulgur.
• 1 pound of Boiled Bulgur have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Cooked Bulgur as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Bulgur vs Baked Potato Flesh:

• 1 pound of Boiled Bulgur has 2.7 times more Iron, 1.3 times more Magnesium, 3.8 times more Manganese and 2 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.9 times more Copper and 5.8 times more Potassium than Cooked Bulgur.
• Both Boiled Bulgur and Baked Potato Flesh contain similar levels of Phosphorus and Water per one pound.
• Both Cooked Bulgur as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Bulgur has 3 times more Fiber and 1.6 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 17 times more Sugars than Cooked Bulgur.
• Both Boiled Bulgur and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per one pound.
• Both Cooked Bulgur as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.