Comparing Nutrients in 5 ounces Boiled Bulgur VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Boiled Bulgur	Buckwheat Flour	Recommended Dietary Allowance
Energy	4.06% 118kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	7.3% 1.24g	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	77% 100g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	5.1% 3.7g	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	% 2.4g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	37.3% 14g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Buckwheat Flour	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	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.75% 0.49mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	63.5% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	71.3% 21.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.38% 25.5μg	19% 76.5μg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Buckwheat Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	81% 0.73mg	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	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	125% 2.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	140% 63.2μg	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	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	2.98% 110g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Buckwheat Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Bulgur vs Buckwheat Flour:

• 5 oz of Whole-groat Buckwheat Flour contain 7.3 times more Vitamin B1, 6.8 times more Vitamin B2, 6.2 times more Vitamin B3, 1.3 times more Vitamin B5, 7 times more Vitamin B6, 3 times more Vitamin B9, 32 times more Vitamin E and 14 times more Vitamin K than Cooked Bulgur.
• 5 ounces of Boiled Bulgur have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Bulgur as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Bulgur vs Buckwheat Flour:

• 5 ounces of Boiled Bulgur have 7 times more Water than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 4.1 times more Calcium, 6.9 times more Copper, 4.2 times more Iron, 7.8 times more Magnesium, 3.3 times more Manganese, 8.4 times more Phosphorus, 8.5 times more Potassium, 9.5 times more Selenium and 5.5 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 Whole-groat Buckwheat Flour contain 4 times more Energy, 12.9 times more Fat, 16.1 times more Saturated Fat, 17.8 times more Omega 3, 9.3 times more Omega 6, 3.8 times more Carbohydrate, 26 times more Sugars, 2.2 times more Fiber and 4.1 times more Protein than Cooked Bulgur.
• 5 ounces of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6