Comparing Nutrients in 300 calories Buckwheat Flour VS Bulgur

Weight per 300 calories

• Buckwheat Flour: 89.6g
• Bulgur: 87.7g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Buckwheat Flour or Bulgur?

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Bulgur	13%	3%	84%

Macro Nutrients

	Buckwheat Flour	Bulgur	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.26% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.79g	2.67% 0.45g	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% 66.6g	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	29% 11g	38g per day for Men 19-50 years
Protein	20% 11.3g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.76% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	18.2% 0.91mg	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	5.92% 23.7μg	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	0.35% 0.053mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	1.4% 1.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Bulgur	Recommended Dietary Allowance
Calcium	3.67% 36.7mg	3.07% 30.7mg	1000mg per day for Men 19-50 years
Copper	51.2% 0.46mg	32.7% 0.29mg	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	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	53.5% 225mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	116% 2.67mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	15% 517mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.1μg	3.67% 2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.85mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.21% 7.9g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour has 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 3.8 times more Vitamin K than Dry Bulgur.
• While Dry Bulgur contains 2.3 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Buckwheat Flour vs Bulgur:

• Whole-groat Buckwheat Flour has 1.6 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.4 times more Potassium, 2.5 times more Selenium and 1.7 times more Zinc than Dry Bulgur.
• While Dry Bulgur contains 1.5 times more Manganese than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Bulgur have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole-groat Buckwheat Flour has 3.2 times more Omega 3, 1.7 times more Omega 6 and 6.5 times more Sugars than Dry Bulgur.
• Both Whole-groat Buckwheat Flour and Dry Bulgur have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Whole-groat Buckwheat Flour as well as Dry Bulgur have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.