Comparing Nutrients in 1 pound Corn VS Boiled Bulgur

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Corn	Boiled Bulgur	Recommended Dietary Allowance
Energy	57% 1656kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	9.45% 3.03g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	65% 84.3g	130g per day for Men 19-50 years
Sugars	4% 2.9g	0.63% 0.45g	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	87% 33g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Corn	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.92mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	217% 2.82mg	29% 0.38mg	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	21.5% 86μg	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	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	15% 2.22mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Boiled Bulgur	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	37.8% 0.34mg	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	154% 12.3mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	120% 2.76mg	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	136% 953mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	9.07% 308mg	3400mg per day for Men 19-50 years
Selenium	128% 70.3μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	1.27% 47g	9.53% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Boiled Bulgur per 1 lb

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

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

• 1 pound of Corn has 6.8 times more Vitamin B1, 7.2 times more Vitamin B2, 3.6 times more Vitamin B3, 1.2 times more Vitamin B5, 7.5 times more Vitamin B6 and 49 times more Vitamin E than Boiled Bulgur.
• Both Corn and Boiled Bulgur provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Bulgur have insufficient amounts of Vitamin E
• Both Yellow Corn Grain as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Corn vs Boiled Bulgur:

• 1 pound of Corn has 4.2 times more Copper, 2.8 times more Iron, 4 times more Magnesium, 5.3 times more Phosphorus, 4.2 times more Potassium, 25.8 times more Selenium, 7 times more Sodium and 3.9 times more Zinc than Boiled Bulgur.
• While 1 lb of Cooked Bulgur contains 1.3 times more Manganese and 7.5 times more Water than Yellow Corn Grain .
• 1 pound of Boiled Bulgur lack sufficient amounts of Selenium
• Both Yellow Corn Grain as well as Cooked Bulgur lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Corn has 4.4 times more Energy, 19.8 times more Fat, 15.9 times more Saturated Fat, 16.3 times more Omega 3, 22.3 times more Omega 6, 4 times more Carbohydrate, 1.6 times more Fiber and 3.1 times more Protein than Boiled Bulgur.
• 1 pound of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6