Comparing Nutrients in 5 ounces Boiled Bulgur VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Bulgur	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	4.06% 118kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.9% 0.15g	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	25% 32.3g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	0.63% 0.45g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.75% 0.49mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	13% 0.17mg	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	46% 184μg	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	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	34% 0.31mg	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	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	26.5% 0.61mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.98% 110g	2.56% 95g	3700g per day for Men 19-50 years

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

• Cooked Bulgur has 1.7 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B6, 7.2 times more Vitamin B9, more Vitamin C and 16.8 times more Vitamin K than Cooked Bulgur.
• Both Cooked Bulgur as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Cooked Bulgur has 1.4 times more Manganese than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Calcium, 2.9 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 3.5 times more Phosphorus, 6 times more Potassium, 1.8 times more Selenium and 1.8 times more Zinc than Cooked Bulgur.
• Both Cooked Bulgur and Boiled All Types Kidney Beans have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans contain 1.5 times more Energy, 42.5 times more Omega 3, 1.4 times more Fiber and 2.8 times more Protein than Cooked Bulgur.
• Both Cooked Bulgur and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Cooked Bulgur as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.