Comparing Nutrients in 5 ounces Bulgur VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Bulgur	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	16.7% 485kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.81% 0.14g	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	63.6% 82.7g	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	64% 36g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Royal 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	18.7% 3mg	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% 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	139% 557μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.47mg	157% 1.4mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	68.3% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	56% 1908mg	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	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.34% 12.8g	0.46% 17g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Bulgur have 2.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 14.6 times more Vitamin B9 and more Vitamin C than Dry Bulgur.
• Both Bulgur and Royal 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 Royal 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 Royal Red Kidney Beans:

• 5 ounces of Bulgur have 2.7 times more Manganese than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 3.7 times more Calcium, 3 times more Copper, 3.5 times more Iron, 1.4 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Selenium and 1.4 times more Zinc than Dry Bulgur.
• Both Bulgur and Royal Red Kidney Beans contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bulgur have 5.3 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 6.6 times more Omega 3, 2 times more Fiber and 2.1 times more Protein than Dry Bulgur.
• Both Bulgur and Royal Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Bulgur provide inadequate amounts of Omega 3
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6