Comparing Nutrients in 1 pound Boiled Bulgur VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Boiled Bulgur	Cooked Teff	Recommended Dietary Allowance
Energy	13% 376kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	NA	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	69.3% 90g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	NA	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	25% 14g	31.3% 17.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Cooked Teff	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	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	34% 0.44mg	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	20.4% 81.6μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Cooked Teff	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	114% 1.03mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	564% 13mg	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	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	9.07% 308mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	9.53% 353g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Cooked Teff per 1 lb

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

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

• 1 lb of Cooked Teff contains 3.2 times more Vitamin B1 than Cooked Bulgur.
• Both Boiled Bulgur and Cooked Teff provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per one pound.
• Both Cooked Bulgur as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Bulgur vs Cooked Teff:

• 1 lb of Cooked Teff contains 4.9 times more Calcium, 3 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 4.7 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium and 1.9 times more Zinc than Cooked Bulgur.
• Both Boiled Bulgur and Cooked Teff contain similar levels of Water per one pound.
• 1 pound of Boiled Bulgur lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Bulgur has 1.6 times more Fiber than Cooked Teff.
• While 1 lb of Cooked Teff contains 1.3 times more Protein than Cooked Bulgur.
• Both Boiled Bulgur and Cooked Teff offer comparable quantities of Energy and Carbohydrate per one pound.