Comparing Nutrients in 7 ounces Bulgur VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Bulgur	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	23.4% 679kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	2.72% 2.64g	7.55% 7.32g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	117% 152g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	4.4% 3.2g	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	65.3% 25g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Bulgur	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	72.5% 0.94mg	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	80.4% 321μg	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	0.79% 0.12mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	46% 0.41mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	263% 6.05mg	32.4% 0.75mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS White Corn Flour Masa, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Bulgur versus 7 oz of White Corn Flour Masa, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bulgur vs White Corn Flour Masa, enriched:

• 7 ounces of Bulgur have 5.4 times more Vitamin B5 than White Corn Flour Masa, enriched.
• While 7 oz of White Corn Flour Masa, enriched contain 6.4 times more Vitamin B1, 7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B6 and 6 times more Vitamin B9 than Dry Bulgur.
• Both Dry Bulgur as well as White Corn Flour Masa, enriched 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 Bulgur vs White Corn Flour Masa, enriched:

• 7 ounces of Bulgur have 1.6 times more Copper, 1.8 times more Magnesium, 8.1 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Potassium than White Corn Flour Masa, enriched.
• While 7 oz of White Corn Flour Masa, enriched contain 3.9 times more Calcium, 3.5 times more Iron and 4.6 times more Selenium than Dry Bulgur.
• Both Bulgur and White Corn Flour Masa, enriched contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bulgur have 2 times more Fiber and 1.5 times more Protein than White Corn Flour Masa, enriched.
• While 7 oz of White Corn Flour Masa, enriched contain 2.8 times more Fat, 2.3 times more Omega 3, 3.2 times more Omega 6 and 3.9 times more Sugars than Dry Bulgur.
• Both Bulgur and White Corn Flour Masa, enriched offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Bulgur provide inadequate amounts of Omega 3