Comparing Nutrients in 7 ounces Boiled Bulgur VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Bulgur	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.68% 165kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	40% 52g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	1.9% 1.37g	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	23.5% 8.93g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11% 6.1g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	NA	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	8.93% 35.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	NA	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	24% 1.9mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	NA	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	NA	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	11.3% 79.4mg	NA	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	NA	11mg per day for Men 19-50 years
Water	4.17% 154g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Bulgur versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Bulgur vs Frozen Roasted Potatoes with Salt:

• Both Cooked Bulgur and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Cooked Bulgur as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled Bulgur vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Bulgur have 1.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 6.6 times more Potassium and 59.6 times more Sodium than Cooked Bulgur.
• Both Cooked Bulgur as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Bulgur have 1.7 times more Fiber and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Energy and 1.4 times more Carbohydrate than Cooked Bulgur.