Comparing Nutrients in 300 calories Boiled Bulgur VS Buckwheat Flour

Weight per 300 calories

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

Whole-groat Buckwheat Flour has 4 times more energy per unit of mass than Cooked Bulgur, which is high in comparison to other foods. Boiled Bulgur having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Boiled Bulgur VS Buckwheat Flour Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Bulgur have 3.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Buckwheat Flour.
• While 300 kcal of Whole-groat Buckwheat Flour contain 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 Cooked Bulgur.
• Both Cooked Bulgur as well as Whole-groat Buckwheat Flour 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 Boiled Bulgur vs Buckwheat Flour:

• 300 calories of Boiled Bulgur have 1.2 times more Manganese and 28.1 times more Water than Buckwheat Flour.
• While 300 kcal of Whole-groat Buckwheat Flour contain 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 Cooked Bulgur.
• Both Boiled Bulgur and Buckwheat Flour contain similar levels of Iron per 300 calories.
• 300 calories of Boiled Bulgur lack sufficient amounts of Selenium
• Both Cooked Bulgur as well as Whole-groat Buckwheat Flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

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