Comparing Nutrients in 300 calories Whole Yellow Corn Flour VS Boiled Bulgur

Weight per 300 calories

• Whole Yellow Corn Flour: 83g
• Boiled Bulgur: 361g

Whole Yellow Corn Flour has 4.3 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 - Whole Yellow Corn Flour or Boiled Bulgur?

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Whole Yellow Corn Flour	Boiled Bulgur	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.89% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0.9% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	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	49% 64g	51.7% 67g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	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	NA	NA	g per day for Men 19-50 years
Fiber	16% 6.07g	43% 16.3g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	1% 9.14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	23% 0.3mg	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	5.2% 20.8μg	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	2.33% 0.35mg	0.24% 0.036mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Boiled Bulgur	Recommended Dietary Allowance
Calcium	0.58% 5.8mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	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	24.7% 1.98mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	27.5% 116mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	96% 2.2mg	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	32.3% 226mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	7.23% 246mg	3400mg per day for Men 19-50 years
Selenium	23.3% 12.8μg	3.94% 2.17μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.16mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	7.6% 281g	3700g per day for Men 19-50 years

Whole Yellow Corn Flour VS Boiled Bulgur Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole Yellow Corn Flour or Boiled Bulgur?

Lets compare vitamin content per 300 calories of Whole Yellow Corn Flour vs Boiled Bulgur:

• 300 kcal of Cooked Bulgur contain 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.1 times more Vitamin B9 than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Boiled Bulgur provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Whole Yellow Corn Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Whole-grain Yellow Corn 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 Whole Yellow Corn Flour vs Boiled Bulgur:

• 300 calories of Whole Yellow Corn Flour have 1.6 times more Phosphorus and 5.9 times more Selenium than Boiled Bulgur.
• While 300 kcal of Cooked Bulgur contain 1.4 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 5.8 times more Manganese, 1.4 times more Zinc and 31 times more Water than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Boiled Bulgur contain similar levels of Potassium per 300 calories.
• 300 calories of Boiled Bulgur lack sufficient amounts of Selenium
• Both Whole-grain Yellow Corn Flour as well as Cooked Bulgur lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole Yellow Corn Flour have 4.2 times more Omega 6 than Boiled Bulgur.
• While 300 kcal of Cooked Bulgur contain 2.7 times more Fiber and 1.9 times more Protein than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Boiled Bulgur offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Bulgur provide inadequate amounts of Omega 6
• Both Whole-grain Yellow Corn Flour as well as Cooked Bulgur provide inadequate amounts of Omega 3 in 300 calories.