Comparing Nutrients in 5 ounces Bulgur VS Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Pearled Barley	7%	3%	90%

Macro Nutrients

	Bulgur	Pearled Barley	Recommended Dietary Allowance
Energy	16.7% 485kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	30.8% 40g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	0.55% 0.4g	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	46.6% 17.7g	14% 5.4g	38g per day for Men 19-50 years
Protein	31% 17.4g	5.72% 3.2g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	18.3% 2.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	12.5% 0.16mg	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	9.57% 38.3μg	5.67% 22.7μg	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	0.57% 0.085mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Pearled Barley	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.47mg	16.5% 0.15mg	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	43.6% 3.5mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	16% 0.37mg	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	60.7% 425mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.34% 12.8g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Pearled Barley per 5 oz

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

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

• 5 ounces of Bulgur have 2.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 7.7 times more Vitamin B5, 3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Pearled Barley.
• Both Dry Bulgur as well as Cooked 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 Bulgur vs Pearled Barley:

• 5 ounces of Bulgur have 3.2 times more Calcium, 3.2 times more Copper, 1.8 times more Iron, 7.5 times more Magnesium, 11.8 times more Manganese, 5.6 times more Phosphorus, 4.4 times more Potassium and 2.4 times more Zinc than Pearled Barley.
• While 5 oz of Cooked Pearled Barley contain 3.7 times more Selenium than Dry Bulgur.
• 5 ounces of Pearled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bulgur have 2.8 times more Energy, 2.7 times more Omega 6, 2.7 times more Carbohydrate, 3.3 times more Fiber and 5.4 times more Protein than Pearled Barley.
• 5 ounces of Pearled Barley provide inadequate amounts of Omega 6
• Both Dry Bulgur as well as Cooked Pearled Barley provide inadequate amounts of Omega 3 in five ounces.