Comparing Nutrients in 5 ounces Almonds VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Bulgur	13%	3%	84%

Macro Nutrients

	Almonds	Bulgur	Recommended Dietary Allowance
Energy	28.3% 821kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	23.5% 30.5g	82.7% 108g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	53.5% 30g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	37.3% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	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	242% 36.3mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Bulgur	Recommended Dietary Allowance
Calcium	38% 381mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	65.7% 5.26mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.34% 12.8g	3700g per day for Men 19-50 years

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

• Almonds have 9.9 times more Vitamin B2, 1.6 times more Vitamin B9 and 427.2 times more Vitamin E than Dry Bulgur.
• While Dry Bulgur contains 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Dry Bulgur have similar amounts of Vitamin B1 per 5 oz.
• Both Almonds as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Bulgur:

• Almonds have 7.7 times more Calcium, 3.1 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium and 1.6 times more Zinc than Dry Bulgur.
• While Dry Bulgur contains 1.4 times more Manganese and 17 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.7 times more Energy, 37.5 times more Fat, 16.4 times more Saturated Fat, 23.8 times more Omega 6, 10.6 times more Sugars and 1.7 times more Protein than Dry Bulgur.
• While Dry Bulgur contains 7.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• Both Almonds and Dry Bulgur have similar amounts of Fiber per 5 oz.
• Both Almonds as well as Dry Bulgur have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.