Comparing Nutrients in 1 pound Bulgur VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Bulgur	Broccoli Raab	Recommended Dietary Allowance
Energy	53.5% 1551kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	14% 2.35g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	9.94% 13g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	149% 56.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	100% 55.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	59.7% 0.78mg	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	30.6% 122μg	94% 376μg	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	102% 92mg	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	1.8% 0.27mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Broccoli Raab	Recommended Dietary Allowance
Calcium	16% 159mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	21% 0.19mg	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	139% 11mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	601% 14mg	78% 1.8mg	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	194% 1361mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.75mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.1% 41g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Bulgur vs Broccoli Raab:

• 1 pound of Bulgur has 1.4 times more Vitamin B1, 4.2 times more Vitamin B3, 3.2 times more Vitamin B5 and 2 times more Vitamin B6 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 3.1 times more Vitamin B9, more Vitamin C, 27 times more Vitamin E and 117.9 times more Vitamin K than Dry Bulgur.
• Both Bulgur and Broccoli Raab provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Bulgur have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry Bulgur as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Bulgur vs Broccoli Raab:

• 1 pound of Bulgur has 8 times more Copper, 7.5 times more Magnesium, 7.7 times more Manganese, 4.1 times more Phosphorus, 2.1 times more Potassium, 2.3 times more Selenium and 2.5 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.1 times more Calcium, 1.9 times more Sodium and 10.3 times more Water than Dry Bulgur.
• Both Bulgur and Broccoli Raab contain similar levels of Iron per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bulgur has 15.5 times more Energy, 17.9 times more Omega 6, 26.6 times more Carbohydrate, 4.6 times more Fiber and 3.9 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 8.2 times more Omega 3 than Dry Bulgur.
• 1 pound of Bulgur provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6