Comparing Nutrients in 7 ounces Raw Pearled Barley VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Bulgur	13%	3%	84%

Macro Nutrients

	Raw Pearled Barley	Bulgur	Recommended Dietary Allowance
Energy	24% 699kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	116% 151g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	1.12% 0.81g	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	81.5% 31g	65.3% 25g	38g per day for Men 19-50 years
Protein	35% 19.7g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Bulgur	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	52.2% 0.68mg	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	11.4% 45.6μg	13.4% 53.6μg	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	0.26% 0.04mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Pearled Barley	Bulgur	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	74% 0.66mg	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	62% 4.96mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	263% 6.05mg	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	62.7% 439mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Pearled Barley VS Bulgur per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Pearled Barley versus 7 oz of Bulgur to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Pearled Barley vs Bulgur:

• 7 oz of Dry Bulgur contain 3.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Pearled Barley.
• Both Raw Pearled Barley and Bulgur provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• Both Raw Pearled Barley as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Raw Pearled Barley vs Bulgur:

• 7 ounces of Raw Pearled Barley have 1.3 times more Copper and 16.4 times more Selenium than Bulgur.
• While 7 oz of Dry Bulgur contain 2.1 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Potassium than Raw Pearled Barley.
• Both Raw Pearled Barley and Bulgur contain similar levels of Calcium, Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Pearled Barley have 2.4 times more Omega 3 and 1.2 times more Fiber than Bulgur.
• Both Raw Pearled Barley and Bulgur offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per seven ounces.
• 7 ounces of Bulgur provide inadequate amounts of Omega 3