Comparing Nutrients in 5 ounces Boiled Bulgur VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Bulgur	Potato Skin	Recommended Dietary Allowance
Energy	4.06% 118kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.27% 0.045g	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	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	NA	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Potato Skin	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.75% 0.49mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	26% 0.34mg	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	6.02% 24μg	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	18% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Potato Skin	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	66.6% 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	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	37% 0.85mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.98% 110g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Potato Skin per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Bulgur vs Potato Skin:

• 5 ounces of Boiled Bulgur have 2.7 times more Vitamin B1 than Potato Skin.
• While 5 oz of Raw Potato Skin contain 1.4 times more Vitamin B2, 2.9 times more Vitamin B6 and more Vitamin C than Cooked Bulgur.
• Both Boiled Bulgur and Potato Skin provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Bulgur have insufficient amounts of Vitamin C
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Cooked Bulgur as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Bulgur vs Potato Skin:

• 5 ounces of Boiled Bulgur have 1.4 times more Magnesium and 1.6 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 3 times more Calcium, 5.6 times more Copper, 3.4 times more Iron and 6.1 times more Potassium than Cooked Bulgur.
• Both Boiled Bulgur and Potato Skin contain similar levels of Manganese, Phosphorus and Water per five ounces.
• 5 ounces of Boiled Bulgur lack sufficient amounts of Calcium
• Both Cooked Bulgur as well as Raw Potato Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Bulgur have 1.4 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Fiber than Potato Skin.
• Both Boiled Bulgur and Potato Skin offer comparable quantities of Protein per five ounces.
• Both Cooked Bulgur as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in five ounces.