Comparing Nutrients in 7 ounces Degermed yellow Corn flour VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Degermed yellow Corn flour	6%	3%	91%
Bulgur	13%	3%	84%

Macro Nutrients

	Degermed yellow Corn flour	Bulgur	Recommended Dietary Allowance
Energy	25.7% 744kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	2.84% 2.76g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	7.86% 1.34g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	116% 151g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	1.12% 0.81g	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	9.92% 3.77g	65.3% 25g	38g per day for Men 19-50 years
Protein	20% 11g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Degermed yellow Corn flour	Bulgur	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	52.2% 0.68mg	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	24% 95μg	13.4% 53.6μg	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	2% 0.3mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Degermed yellow Corn flour	Bulgur	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	74% 0.66mg	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	22.6% 1.8mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	263% 6.05mg	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	17% 119mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Degermed yellow Corn flour VS Bulgur per 7 oz

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

Lets compare vitamin content per 7 ounces of Degermed yellow Corn flour vs Bulgur:

• 7 ounces of Degermed yellow Corn flour have 1.8 times more Vitamin B9 than Bulgur.
• While 7 oz of Dry Bulgur contain 3.1 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 20 times more Vitamin B5 and 3.5 times more Vitamin B6 than Degermed yellow Corn flour.
• 7 ounces of Degermed yellow Corn flour have insufficient amounts of Vitamin B5
• Both Degermed yellow Corn flour as well as Dry Bulgur 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 Degermed yellow Corn flour vs Bulgur:

• 7 ounces of Degermed yellow Corn flour have 3.5 times more Selenium than Bulgur.
• While 7 oz of Dry Bulgur contain 17.5 times more Calcium, 2.4 times more Copper, 2.7 times more Iron, 9.1 times more Magnesium, 54.4 times more Manganese, 5 times more Phosphorus, 4.6 times more Potassium and 5.2 times more Zinc than Degermed yellow Corn flour.
• 7 ounces of Degermed yellow Corn flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Degermed yellow Corn flour have 1.3 times more Omega 6 than Bulgur.
• While 7 oz of Dry Bulgur contain 6.6 times more Fiber and 2.2 times more Protein than Degermed yellow Corn flour.
• Both Degermed yellow Corn flour and Bulgur offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Degermed yellow Corn flour as well as Dry Bulgur provide inadequate amounts of Omega 3 in seven ounces.