Comparing Nutrients in 5 ounces Boiled Bulgur VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Boiled Bulgur	Raw Pearled Barley	Recommended Dietary Allowance
Energy	4.06% 118kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.3g	84.7% 110g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	1.56% 1.13g	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	16.8% 6.38g	58% 22g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.75% 0.49mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	28.3% 0.37mg	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	6.38% 25.5μg	8.15% 32.6μg	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	0.094% 0.014mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	66% 0.6mg	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	17% 1.36mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	81.5% 1.87mg	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	8.1% 56.7mg	44.8% 313mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	2.98% 110g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Raw Pearled Barley per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Bulgur versus 5 oz of Raw Pearled Barley to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Bulgur vs Raw Pearled Barley:

• 5 ounces of Boiled Bulgur have 1.2 times more Vitamin B5 than Raw Pearled Barley.
• While 5 oz of Raw Pearled Barley contain 3.4 times more Vitamin B1, 4.1 times more Vitamin B2, 4.6 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Bulgur.
• Both Cooked Bulgur as well as Raw Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Bulgur vs Raw Pearled Barley:

• 5 ounces of Boiled Bulgur have 7.7 times more Water than Raw Pearled Barley.
• While 5 oz of Raw Pearled Barley contain 2.9 times more Calcium, 5.6 times more Copper, 2.6 times more Iron, 2.5 times more Magnesium, 2.2 times more Manganese, 5.5 times more Phosphorus, 4.1 times more Potassium, 62.8 times more Selenium and 3.7 times more Zinc than Cooked Bulgur.
• 5 ounces of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Pearled Barley contain 4.2 times more Energy, 13.8 times more Omega 3, 5.4 times more Omega 6, 4.2 times more Carbohydrate, 3.5 times more Fiber and 3.2 times more Protein than Cooked Bulgur.
• 5 ounces of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6