Comparing Nutrients in 1 pound Bulgur VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Oranges	7%	2%	91%

Macro Nutrients

	Bulgur	Oranges	Recommended Dietary Allowance
Energy	53.5% 1551kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	14% 2.35g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	41% 53.3g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	58.5% 42.4g	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	149% 56.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	100% 55.7g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	21% 0.27mg	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	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	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	Oranges	Recommended Dietary Allowance
Calcium	16% 159mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	22.7% 0.2mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	601% 14mg	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.75mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.1% 41g	10.6% 393g	3700g per day for Men 19-50 years

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

• Dry Bulgur has 2.7 times more Vitamin B1, 2.9 times more Vitamin B2, 18.1 times more Vitamin B3, 4.2 times more Vitamin B5, 5.7 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, more Vitamin C and 3 times more Vitamin E than Dry Bulgur.
• Both Dry Bulgur and Raw Oranges have similar amounts of Vitamin B9 per 1 lb.
• Both Dry Bulgur as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Bulgur vs Oranges:

• Dry Bulgur has 7.4 times more Copper, 24.6 times more Iron, 16.4 times more Magnesium, 121.9 times more Manganese, 21.4 times more Phosphorus, 2.3 times more Potassium, 4.6 times more Selenium, more Sodium and 27.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 9.6 times more Water than Dry Bulgur.
• Both Dry Bulgur and Raw Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Bulgur has 7.3 times more Energy, 11.1 times more Fat, 3.3 times more Omega 3, 28.8 times more Omega 6, 6.5 times more Carbohydrate, 5.2 times more Fiber and 13.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 22.8 times more Sugars than Dry Bulgur.
• Both Dry Bulgur as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.