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

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Bulgur	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	23.4% 679kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.72% 2.64g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	40% 52g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	65.3% 25g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	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	38.4% 0.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	13.4% 53.6μg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	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	61% 4.9mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	NA	420mg per day for Men 19-50 years
Manganese	263% 6.05mg	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	85% 595mg	NA	700mg per day for Men 19-50 years
Potassium	24% 814mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	NA	11mg per day for Men 19-50 years
Water	0.48% 18g	3.65% 135g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Bulgur vs Frozen Roasted Potatoes with Salt:

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

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

• 7 ounces of Bulgur have 2.3 times more Calcium and 4.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 17.5 times more Sodium than Dry Bulgur.
• Both Bulgur and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bulgur have 2.7 times more Energy, 2.9 times more Carbohydrate, 4.8 times more Fiber and 5.5 times more Protein than Frozen Roasted Potatoes with Salt.