Comparing Nutrients in 300 calories Boiled Bulgur VS Brazilnuts

Weight per 300 calories

• Boiled Bulgur: 361g
• Brazilnuts: 45.5g

Dried Brazilnuts have 7.9 times more energy per unit of mass than Cooked Bulgur, which is very high in comparison to other foods. Boiled Bulgur having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Boiled Bulgur	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.87g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	0.9% 0.014g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	65.2% 11g	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	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	1.46% 1.06g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.06g	g per day for Men 19-50 years
Fiber	43% 16.3g	9% 3.4g	38g per day for Men 19-50 years
Protein	20% 11g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Brazilnuts	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	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	3.54% 0.046mg	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	16.3% 65μg	2.5% 10μg	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	0.35% 0.32mg	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	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Brazilnuts	Recommended Dietary Allowance
Calcium	3.6% 36mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	88% 0.79mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	24.2% 0.56mg	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	20.7% 145mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	7.23% 246mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	3.94% 2.17μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.06mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	7.6% 281g	0.042% 1.56g	3700g per day for Men 19-50 years

Boiled Bulgur VS Brazilnuts Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Bulgur have 6.4 times more Vitamin B2, 26.9 times more Vitamin B3, 14.8 times more Vitamin B5, 6.5 times more Vitamin B6 and 6.5 times more Vitamin B9 than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 1.4 times more Vitamin B1 and 71.2 times more Vitamin E than Cooked Bulgur.
• 300 calories of Boiled Bulgur have insufficient amounts of Vitamin E
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cooked Bulgur as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Boiled Bulgur vs Brazilnuts:

• 300 calories of Boiled Bulgur have 3.1 times more Iron, 4 times more Manganese and 180.5 times more Water than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 2 times more Calcium, 2.9 times more Copper, 1.5 times more Magnesium, 2.3 times more Phosphorus and 402.4 times more Selenium than Cooked Bulgur.
• Both Boiled Bulgur and Brazilnuts contain similar levels of Potassium and Zinc per 300 calories.
• 300 calories of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Bulgur have 12.6 times more Carbohydrate, 4.8 times more Fiber and 1.7 times more Protein than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 35.2 times more Fat, 48.4 times more Saturated Fat and 32.6 times more Omega 6 than Cooked Bulgur.
• Both Boiled Bulgur and Brazilnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Bulgur provide inadequate amounts of Omega 6
• 300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Cooked Bulgur as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 300 calories.