Comparing Nutrients in 5 ounces Red Kidney Beans VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Bulgur	13%	3%	84%

Macro Nutrients

	Red Kidney Beans	Bulgur	Recommended Dietary Allowance
Energy	16.5% 478kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	82.7% 108g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	0.8% 0.58g	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	56.7% 21.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	57% 32g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	37.3% 0.48mg	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	140% 558μg	9.57% 38.3μg	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	7.1% 6.38mg	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% 0.3mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Bulgur	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	52.8% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	188% 4.32mg	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	82.2% 575mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.34% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Bulgur per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Bulgur to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Bulgur:

• 5 ounces of Red Kidney Beans have 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 14.6 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Bulgur.
• While 5 oz of Dry Bulgur contain 2.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Bulgur provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Bulgur have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Bulgur:

• 5 ounces of Red Kidney Beans have 2.4 times more Calcium, 2.1 times more Copper, 2.7 times more Iron, 1.4 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Selenium and 1.4 times more Zinc than Bulgur.
• While 5 oz of Dry Bulgur contain 2.7 times more Manganese than Raw Red Kidney Beans.
• Both Red Kidney Beans and Bulgur contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 15.6 times more Omega 3, 5.1 times more Sugars, 1.2 times more Fiber and 1.8 times more Protein than Bulgur.
• While 5 oz of Dry Bulgur contain 2.3 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Bulgur offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Bulgur provide inadequate amounts of Omega 3