Comparing Nutrients in 5 ounces Whole Yellow Corn Flour VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Bulgur	13%	3%	84%

Macro Nutrients

	Whole Yellow Corn Flour	Bulgur	Recommended Dietary Allowance
Energy	17.6% 512kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.4g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.8% 109g	82.7% 108g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	0.8% 0.58g	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	27.2% 10.3g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	17.5% 9.82g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Bulgur	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	37.3% 0.48mg	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	8.86% 35.4μg	9.57% 38.3μg	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	3.97% 0.6mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Bulgur	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	52.8% 0.47mg	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	42% 3.37mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	188% 4.32mg	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	55% 386mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.34% 12.8g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Whole Yellow Corn Flour have 7 times more Vitamin E than Bulgur.
• While 5 oz of Dry Bulgur contain 1.4 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.6 times more Vitamin B5 than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Bulgur provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Bulgur have insufficient amounts of Vitamin E
• Both Whole-grain Yellow Corn Flour as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Whole Yellow Corn Flour have 6.7 times more Selenium than Bulgur.
• While 5 oz of Dry Bulgur contain 5 times more Calcium, 1.5 times more Copper, 1.8 times more Magnesium, 6.6 times more Manganese and 1.3 times more Potassium than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Bulgur contain similar levels of Iron, Phosphorus and Zinc per five ounces.
• 5 ounces of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Yellow Corn Flour have 2.9 times more Fat, 2.3 times more Omega 3 and 3.3 times more Omega 6 than Bulgur.
• While 5 oz of Dry Bulgur contain 1.7 times more Fiber and 1.8 times more Protein than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Bulgur offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Bulgur provide inadequate amounts of Omega 3