Comparing Nutrients in 1 pound Corn VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Bulgur	13%	3%	84%

Macro Nutrients

	Corn	Bulgur	Recommended Dietary Allowance
Energy	57% 1656kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	9.45% 3.03g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	14% 2.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	265% 344g	130g per day for Men 19-50 years
Sugars	4% 2.9g	2.57% 1.86g	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	149% 56.7g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	100% 55.7g	56g per day for Men 19-50 years

Vitamins

	Corn	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	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.92mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	217% 2.82mg	119% 1.55mg	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	30.6% 122μg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Bulgur	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	169% 1.5mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	601% 14mg	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	194% 1361mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	128% 70.3μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	1.27% 47g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Bulgur per 1 lb

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

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

• 1 pound of Corn has 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B6 and 8.2 times more Vitamin E than Bulgur.
• While 1 lb of Dry Bulgur contains 1.4 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Yellow Corn Grain .
• 1 pound of Bulgur have insufficient amounts of Vitamin E
• Both Yellow Corn Grain as well as Dry 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 Bulgur:

• 1 pound of Corn has 6.7 times more Selenium and 2.1 times more Sodium than Bulgur.
• While 1 lb of Dry Bulgur contains 5 times more Calcium, 1.3 times more Magnesium, 6.3 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Yellow Corn Grain .
• Both Corn and Bulgur contain similar levels of Copper, Iron and Zinc per one pound.
• 1 pound of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Corn has 3.6 times more Fat, 2.9 times more Saturated Fat, 2.8 times more Omega 3 and 4 times more Omega 6 than Bulgur.
• While 1 lb of Dry Bulgur contains 1.7 times more Fiber and 1.3 times more Protein than Yellow Corn Grain .
• Both Corn and Bulgur offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Bulgur provide inadequate amounts of Omega 3