Comparing Nutrients in 7 ounces Bulgur VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Bulgur	Frozen Carrots	Recommended Dietary Allowance
Energy	23.4% 679kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	2.72% 2.64g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	12% 15.7g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	65.3% 25g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	14.5% 0.19mg	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	13.4% 53.6μg	4.96% 20μg	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	5.5% 4.96mg	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	0.79% 0.12mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Frozen Carrots	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	16.3% 0.15mg	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	61% 4.9mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	263% 6.05mg	14.8% 0.34mg	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	85% 595mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.48% 18g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Bulgur vs Frozen Carrots:

• 7 ounces of Bulgur have 5.3 times more Vitamin B1, 3.1 times more Vitamin B2, 11 times more Vitamin B3, 5.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C, 9.5 times more Vitamin E and 9.3 times more Vitamin K than Dry Bulgur.
• 7 ounces of Bulgur have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry Bulgur as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bulgur vs Frozen Carrots:

• 7 ounces of Bulgur have 4.5 times more Copper, 5.6 times more Iron, 13.7 times more Magnesium, 17.8 times more Manganese, 9.1 times more Phosphorus, 1.7 times more Potassium, 3.3 times more Selenium and 5.8 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 4 times more Sodium and 10 times more Water than Dry Bulgur.
• Both Bulgur and Frozen Carrots contain similar levels of Calcium per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bulgur have 9.5 times more Energy, 2.1 times more Omega 6, 9.6 times more Carbohydrate, 3.8 times more Fiber and 15.8 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 11.6 times more Sugars than Dry Bulgur.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dry Bulgur as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 in seven ounces.