Comparing Nutrients in 1 pound Canned Orange Juice VS Boiled Bulgur

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Canned Orange Juice	Boiled Bulgur	Recommended Dietary Allowance
Energy	7.35% 213kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	38.4% 50g	65% 84.3g	130g per day for Men 19-50 years
Sugars	55% 39.7g	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	15.2% 11g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	27.2% 109μg	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	152% 137mg	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	6.05% 0.91mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Bulgur	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	11% 77mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	9.07% 308mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	10.8% 398g	9.53% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Bulgur per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Orange Juice 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 Canned Orange Juice vs Boiled Bulgur:

• 1 pound of Canned Orange Juice has 1.3 times more Vitamin B9 and more Vitamin C than Boiled Bulgur.
• While 1 lb of Cooked Bulgur contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 pound of Boiled Bulgur have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Boiled Bulgur:

• 1 pound of Canned Orange Juice has 2.7 times more Potassium than Boiled Bulgur.
• While 1 lb of Cooked Bulgur contains 3.4 times more Copper, 9.6 times more Iron, 3.2 times more Magnesium, 29 times more Manganese, 2.4 times more Phosphorus and 14.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Bulgur contain similar levels of Water per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Cooked Bulgur lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 87.6 times more Sugars than Boiled Bulgur.
• While 1 lb of Cooked Bulgur contains 1.8 times more Energy, 1.7 times more Carbohydrate, 15 times more Fiber and 4.5 times more Protein than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Cooked Bulgur provide inadequate amounts of Omega 3 and Omega 6 in one pound.