Comparing Nutrients in 1 pound Cooked Teff VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Bulgur	13%	3%	84%

Macro Nutrients

	Cooked Teff	Bulgur	Recommended Dietary Allowance
Energy	15.8% 458kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	NA	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	NA	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	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	69.3% 90g	265% 344g	130g per day for Men 19-50 years
Sugars	NA	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	33.4% 12.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	31.3% 17.6g	100% 55.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	20.4% 81.6μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Bulgur	Recommended Dietary Allowance
Calcium	22.2% 222mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	116% 9.3mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	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	77.8% 544mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	9.2% 340g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Teff VS Bulgur per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Teff vs Bulgur:

• 1 lb of Dry Bulgur contains 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 5.6 times more Vitamin B3, 3.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff as well as Dry Bulgur have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Teff vs Bulgur:

• 1 pound of Cooked Teff has 1.4 times more Calcium and 8.3 times more Water than Bulgur.
• While 1 lb of Dry Bulgur contains 1.5 times more Copper, 3.3 times more Magnesium, 2.5 times more Phosphorus, 3.8 times more Potassium and 1.7 times more Zinc than Cooked Teff.
• Both Cooked Teff and Bulgur contain similar levels of Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Bulgur contains 3.4 times more Energy, 3.8 times more Carbohydrate, 4.5 times more Fiber and 3.2 times more Protein than Cooked Teff.