Comparing Nutrients in 5 ounces Bulgur VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bulgur	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.7% 485kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.45% 0.077g	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	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	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	46.6% 17.7g	93% 35.3g	38g per day for Men 19-50 years
Protein	31% 17.4g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Bulgur	California Red 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	27.4% 0.33mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.47mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.34% 12.8g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Bulgur versus 5 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Bulgur have 2.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 14.6 times more Vitamin B9 and more Vitamin C than Dry Bulgur.
• Both Bulgur and California Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Bulgur have insufficient amounts of Vitamin C
• Both Dry Bulgur as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bulgur vs California Red Kidney Beans:

• 5 ounces of Bulgur have 3 times more Manganese than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 5.6 times more Calcium, 3.3 times more Copper, 3.8 times more Iron, 1.4 times more Phosphorus, 3.6 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than Dry Bulgur.
• Both Bulgur and California Red Kidney Beans contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bulgur have 9.6 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 3.7 times more Omega 3, 2 times more Fiber and 2 times more Protein than Dry Bulgur.
• Both Bulgur and California Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Bulgur provide inadequate amounts of Omega 3
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6