Comparing Nutrients in 1 pound Bulgur VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Bulgur	Almonds	Recommended Dietary Allowance
Energy	53.5% 1551kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	14% 2.35g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	75% 98g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	149% 56.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	100% 55.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	50% 200μg	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	1.8% 0.27mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	601% 14mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.75mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bulgur vs Almonds:

• Dry Bulgur has 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 9.9 times more Vitamin B2, 1.6 times more Vitamin B9 and 427.2 times more Vitamin E than Dry Bulgur.
• Both Dry Bulgur and Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Dry Bulgur as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Bulgur vs Almonds:

• Dry Bulgur has 1.4 times more Manganese and 17 times more Sodium than Almonds.
• While Almonds contain 7.7 times more Calcium, 3.1 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium and 1.6 times more Zinc than Dry Bulgur.

Comparison of macro-nutrients per 1 pound:

• Dry Bulgur has 7.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 37.5 times more Fat, 16.4 times more Saturated Fat, 23.8 times more Omega 6, 10.6 times more Sugars and 1.7 times more Protein than Dry Bulgur.
• Both Dry Bulgur and Almonds have similar amounts of Fiber per 1 lb.
• Both Dry Bulgur as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.