Comparing Nutrients in 300 calories Boiled Bulgur VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Boiled Bulgur: 361g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 1.5 times more energy per unit of mass than Cooked Bulgur, which is average in comparison to other foods. Boiled Bulgur having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Bulgur or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Bulgur	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.87g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	0.9% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	NA	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	2.25% 1.63g	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	43% 16.3g	16% 6.14g	38g per day for Men 19-50 years
Protein	20% 11g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.24% 0.036mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	NA	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	NA	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	7.23% 246mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	3.94% 2.17μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.06mg	NA	11mg per day for Men 19-50 years
Water	7.6% 281g	4.35% 161g	3700g per day for Men 19-50 years

Boiled Bulgur VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Bulgur or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Boiled Bulgur vs Frozen Roasted Potatoes with Salt:

• Both Cooked Bulgur and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Cooked Bulgur as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Boiled Bulgur vs Frozen Roasted Potatoes with Salt:

• 300 calories of Boiled Bulgur have 2.9 times more Iron and 1.7 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 4.3 times more Potassium and 39 times more Sodium than Cooked Bulgur.
• Both Cooked Bulgur as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Bulgur have 2.6 times more Fiber and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Bulgur and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.