Comparing Nutrients in 5 ounces Boiled Bulgur VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Boiled Bulgur	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	4.06% 118kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	5.64% 5.47g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	14.2% 2.4g	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	83.8% 109g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	1.25% 0.91g	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	27.2% 10.3g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	17.5% 9.82g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.75% 0.49mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	40.3% 0.52mg	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	8.86% 35.4μg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	36.2% 0.33mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	28.3% 0.65mg	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	55% 386mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	2.98% 110g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Whole Yellow Corn Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Bulgur vs Whole Yellow Corn Flour:

• 5 oz of Whole-grain Yellow Corn Flour contain 4.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.9 times more Vitamin B5, 4.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 42 times more Vitamin E than Cooked Bulgur.
• 5 ounces of Boiled Bulgur have insufficient amounts of Vitamin E
• Both Cooked Bulgur as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Bulgur vs Whole Yellow Corn Flour:

• 5 ounces of Boiled Bulgur have 1.3 times more Manganese and 7.1 times more Water than Whole Yellow Corn Flour.
• While 5 oz of Whole-grain Yellow Corn Flour contain 3.1 times more Copper, 2.5 times more Iron, 2.9 times more Magnesium, 6.8 times more Phosphorus, 4.6 times more Potassium, 25.7 times more Selenium and 3 times more Zinc than Cooked Bulgur.
• 5 ounces of Boiled Bulgur lack sufficient amounts of Selenium
• Both Cooked Bulgur as well as Whole-grain Yellow Corn Flour lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Whole-grain Yellow Corn Flour contain 4.3 times more Energy, 16.1 times more Fat, 13.3 times more Omega 3, 18.1 times more Omega 6, 4.1 times more Carbohydrate, 1.6 times more Fiber and 2.3 times more Protein than Cooked Bulgur.
• 5 ounces of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6