Comparing Nutrients in 7 ounces Bulgur VS Teff

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Teff	14%	6%	80%

Macro Nutrients

	Bulgur	Teff	Recommended Dietary Allowance
Energy	23.4% 679kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	2.72% 2.64g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	112% 145g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	5.04% 3.65g	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	1.3% 0.93g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.23g	g per day for Men 19-50 years
Fiber	65.3% 25g	41.8% 16g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Teff	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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	73.6% 0.96mg	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	NA	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Teff	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	179% 1.6mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	263% 6.05mg	797% 18.3mg	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	122% 851mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Teff per 7 oz

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

Lets compare vitamin content per 7 ounces of Bulgur vs Teff:

• 7 ounces of Bulgur have 1.5 times more Vitamin B3 than Teff.
• While 7 oz of Raw Teff contain 1.7 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Dry Bulgur.
• Both Bulgur and Teff provide similar amounts of Vitamin B5 per seven ounces.
• Both Dry Bulgur as well as Raw Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Bulgur vs Teff:

• 7 oz of Raw Teff contain 5.1 times more Calcium, 2.4 times more Copper, 3.1 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Selenium and 1.9 times more Zinc than Dry Bulgur.
• Both Bulgur and Teff contain similar levels of Magnesium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bulgur have 1.6 times more Fiber than Teff.
• While 7 oz of Raw Teff contain 1.8 times more Fat, 5.9 times more Omega 3, 1.8 times more Omega 6 and 4.5 times more Sugars than Dry Bulgur.
• Both Bulgur and Teff offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Bulgur provide inadequate amounts of Omega 3