Comparing Nutrients in 500 calories Boiled Bulgur VS Roasted Sunflower Seeds

Weight per 500 calories

• Boiled Bulgur: 602g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 7 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.

Which food has more nutrients per 500 calories - Boiled Bulgur or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Bulgur	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	3.33% 0.57g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	16% 20.7g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	3.23% 2.35g	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	71.3% 27g	25% 9.54g	38g per day for Men 19-50 years
Protein	33% 18.6g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.6% 0.34mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.02mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	53% 0.69mg	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	27% 108μg	51% 204μg	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	1.34% 1.2mg	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	0.4% 0.06mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.02% 60.2mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	175% 1.57mg	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	72.3% 5.8mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	79% 1.8mg	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	34.4% 241mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	6.57% 3.6μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	31.2% 3.43mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	12.7% 468g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Bulgur vs Roasted Sunflower Seeds:

• Cooked Bulgur has 3.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 372.2 times more Vitamin E than Cooked Bulgur.
• Both Cooked Bulgur and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Cooked Bulgur as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Boiled Bulgur vs Roasted Sunflower Seeds:

• Cooked Bulgur has 1.8 times more Iron, 1.7 times more Magnesium, 2 times more Manganese and 454.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Copper, 4.1 times more Phosphorus, 1.8 times more Potassium, 18.8 times more Selenium and 1.3 times more Zinc than Cooked Bulgur.
• Both Cooked Bulgur and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Bulgur has 5.4 times more Carbohydrate and 2.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 29.6 times more Fat, 17.7 times more Saturated Fat and 49.7 times more Omega 6 than Cooked Bulgur.
• Both Cooked Bulgur and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Cooked Bulgur as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.