Comparing Nutrients in 500 calories Boiled Bulgur VS Tomato Puree

Weight per 500 calories

• Boiled Bulgur: 602g
• Tomato Puree: 1316g

Boiled Bulgur has 2.2 times more energy per 100g than Tomato Puree. It has average energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Bulgur or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Bulgur	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	3.33% 0.57g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	91% 118g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	87.7% 63.6g	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	43% 31.3g	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	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	71.3% 27g	65.8% 25g	38g per day for Men 19-50 years
Protein	33% 18.6g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.6% 0.34mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.02mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	128% 1.66mg	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	36% 145μg	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	155% 139mg	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	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Tomato Puree	Recommended Dietary Allowance
Calcium	6.02% 60.2mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	420% 3.78mg	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	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	97% 2.22mg	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	6.57% 3.6μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	31.2% 3.43mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	12.7% 468g	31.3% 1156g	3700g per day for Men 19-50 years

Boiled Bulgur VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Bulgur or Tomato Puree?

Lets compare vitamin content per 500 calories of Boiled Bulgur vs Tomato Puree:

• 500 kcal of Canned Tomato Puree contain more Vitamin A, 6.2 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 3.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 430.3 times more Vitamin E and 14.9 times more Vitamin K than Cooked Bulgur.
• Both Boiled Bulgur and Tomato Puree provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Bulgur have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Bulgur as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Bulgur vs Tomato Puree:

• 500 calories of Boiled Bulgur have 1.6 times more Manganese than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 3.9 times more Calcium, 8.4 times more Copper, 4 times more Iron, 1.6 times more Magnesium, 2.2 times more Phosphorus, 14.1 times more Potassium, 2.5 times more Selenium, 12.2 times more Sodium, 1.4 times more Zinc and 2.5 times more Water than Cooked Bulgur.
• 500 calories of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Tomato Puree contain 105.5 times more Sugars than Cooked Bulgur.
• Both Boiled Bulgur and Tomato Puree offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Cooked Bulgur as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.