Comparing Nutrients in 300 calories Buckwheat Flour VS Boiled Bulgur

Weight per 300 calories

• Buckwheat Flour: 89.6g
• Boiled Bulgur: 361g

Buckwheat Flour has 4 times more energy per 100g than Boiled Bulgur. It has high energy density when compared to other foods. Cooked Bulgur having average energy density.

Discover which food has more nutrients per 300 calories - Buckwheat Flour or Boiled Bulgur?

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Buckwheat Flour	Boiled Bulgur	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.89% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.9% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.79g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	51.7% 67g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	0.5% 0.36g	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	% 1.52g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.96g	43% 16.3g	38g per day for Men 19-50 years
Protein	20% 11.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	45% 13.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48.4μg	16.3% 65μg	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	1.9% 0.29mg	0.24% 0.036mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Boiled Bulgur	Recommended Dietary Allowance
Calcium	3.67% 36.7mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	51.2% 0.46mg	30% 0.27mg	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	45.4% 3.64mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	53.5% 225mg	27.5% 116mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	96% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	88.8% 40μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 302mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	15% 517mg	7.23% 246mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.1μg	3.94% 2.17μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.85mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	0.27% 10g	7.6% 281g	3700g per day for Men 19-50 years

Buckwheat Flour VS Boiled Bulgur Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Buckwheat Flour or Boiled Bulgur?

Lets compare vitamin content per 300 calories of Buckwheat Flour vs Boiled Bulgur:

• 300 calories of Buckwheat Flour have 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B6 than Boiled Bulgur.
• While 300 kcal of Cooked Bulgur contain 3.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Buckwheat Flour vs Boiled Bulgur:

• 300 calories of Buckwheat Flour have 1.7 times more Copper, 1.9 times more Magnesium, 2.1 times more Phosphorus, 2.1 times more Potassium, 2.4 times more Selenium and 1.4 times more Zinc than Boiled Bulgur.
• While 300 kcal of Cooked Bulgur contain 28.1 times more Water than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Boiled Bulgur contain similar levels of Iron and Manganese per 300 calories.
• 300 calories of Boiled Bulgur lack sufficient amounts of Selenium
• Both Whole-groat Buckwheat Flour as well as Cooked Bulgur lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Bulgur contain 1.8 times more Fiber than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Boiled Bulgur offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Whole-groat Buckwheat Flour as well as Cooked Bulgur provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.