Comparing Nutrients in 5 ounces Corn VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Bulgur	13%	3%	84%

Macro Nutrients

	Corn	Bulgur	Recommended Dietary Allowance
Energy	18% 517kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	6.93% 6.7g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.95g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	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	81% 105g	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	24% 13.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Corn	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	45.5% 0.55mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	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	6.73% 27μg	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	4.63% 0.69mg	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

	Corn	Bulgur	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	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	48% 3.84mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	42.5% 298mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.34% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Bulgur per 5 oz

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

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

• 5 ounces of Corn have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B6 and 8.2 times more Vitamin E than Bulgur.
• While 5 oz of Dry Bulgur contain 1.4 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Yellow Corn Grain .
• 5 ounces of Bulgur have insufficient amounts of Vitamin E
• Both Yellow Corn Grain 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 Corn vs Bulgur:

• 5 ounces of Corn have 6.7 times more Selenium and 2.1 times more Sodium than Bulgur.
• While 5 oz of Dry Bulgur contain 5 times more Calcium, 1.3 times more Magnesium, 6.3 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Yellow Corn Grain .
• Both Corn and Bulgur contain similar levels of Copper, Iron and Zinc per five ounces.
• 5 ounces of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Corn have 3.6 times more Fat, 2.9 times more Saturated Fat, 2.8 times more Omega 3 and 4 times more Omega 6 than Bulgur.
• While 5 oz of Dry Bulgur contain 1.7 times more Fiber and 1.3 times more Protein than Yellow Corn Grain .
• Both Corn and Bulgur offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Bulgur provide inadequate amounts of Omega 3