Comparing Nutrients in 7 ounces Bulgur VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Bulgur	Florida Oranges	Recommended Dietary Allowance
Energy	23.4% 679kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.72% 2.64g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	17.6% 23g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	25% 18g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	8.6% 0.077mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	263% 6.05mg	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.48% 18g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bulgur vs Florida Oranges:

• Dry Bulgur has 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 12.8 times more Vitamin B3, 4.2 times more Vitamin B5, 6.7 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, more Vitamin C and 3 times more Vitamin E than Dry Bulgur.
• Both Dry Bulgur as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Bulgur vs Florida Oranges:

• Dry Bulgur has 8.6 times more Copper, 27.3 times more Iron, 16.4 times more Magnesium, 127 times more Manganese, 25 times more Phosphorus, 2.4 times more Potassium, 4.6 times more Selenium, more Sodium and 24.1 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 9.7 times more Water than Dry Bulgur.
• Both Dry Bulgur and Raw Florida Oranges have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Bulgur has 7.4 times more Energy, 6.3 times more Fat, 2.1 times more Omega 3, 16.7 times more Omega 6, 6.6 times more Carbohydrate, 5.2 times more Fiber and 17.6 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 22.3 times more Sugars than Dry Bulgur.
• Both Dry Bulgur as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.