Comparing Nutrients in 5 ounces Cooked Quinoa VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Bulgur	13%	3%	84%

Macro Nutrients

	Cooked Quinoa	Bulgur	Recommended Dietary Allowance
Energy	5.87% 170kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	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	23.2% 30g	82.7% 108g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	10.4% 3.97g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	11% 6.24g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	15% 59.5μg	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	5.95% 0.89mg	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

	Cooked Quinoa	Bulgur	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	26.4% 2.1mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	30.8% 215mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	2.74% 102g	0.34% 12.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Quinoa vs Bulgur:

• Cooked Quinoa has 1.6 times more Vitamin B9 and 10.5 times more Vitamin E than Dry Bulgur.
• While Dry Bulgur contains 2.2 times more Vitamin B1, 12.4 times more Vitamin B3, 2.8 times more Vitamin B6 and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Dry Bulgur have similar amounts of Vitamin B2 per 5 oz.
• Both Cooked Quinoa 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 Cooked Quinoa vs Bulgur:

• Cooked Quinoa has 1.2 times more Selenium and 8 times more Water than Dry Bulgur.
• While Dry Bulgur contains 2.1 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 4.8 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium, 2.4 times more Sodium and 1.8 times more Zinc than Cooked Quinoa.

Comparison of macro-nutrients per 5 ounces:

• Cooked Quinoa has 1.4 times more Fat, 3.7 times more Omega 3, 1.9 times more Omega 6 and 2.1 times more Sugars than Dry Bulgur.
• While Dry Bulgur contains 2.9 times more Energy, 3.6 times more Carbohydrate, 4.5 times more Fiber and 2.8 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa as well as Dry Bulgur have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.