Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Bulgur	13%	3%	84%

Macro Nutrients

	Cooked Broccoli Raab	Bulgur	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	4.76% 6.2g	116% 151g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	65.3% 25g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Bulgur	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Bulgur	Recommended Dietary Allowance
Calcium	23.4% 234mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Bulgur per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Bulgur to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Bulgur:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 1.2 times more Vitamin B2, 2.6 times more Vitamin B9, more Vitamin C, 42.2 times more Vitamin E and 134.7 times more Vitamin K than Bulgur.
• While 7 oz of Dry Bulgur contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Cooked Broccoli Raab.
• 7 ounces of Bulgur have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Dry Bulgur have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Bulgur:

• 7 ounces of Cooked Broccoli Raab have 3.4 times more Calcium, 3.3 times more Sodium and 10.2 times more Water than Bulgur.
• While 7 oz of Dry Bulgur contain 4.5 times more Copper, 1.9 times more Iron, 6.1 times more Magnesium, 8 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Selenium and 3.6 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Bulgur contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 8.7 times more Omega 3 than Bulgur.
• While 7 oz of Dry Bulgur contain 13.7 times more Energy, 16.7 times more Omega 6, 24.3 times more Carbohydrate, 4.5 times more Fiber and 3.2 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Bulgur provide inadequate amounts of Omega 3