Comparing Nutrients in 7 ounces Corn VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Bulgur	13%	3%	84%

Macro Nutrients

	Corn	Bulgur	Recommended Dietary Allowance
Energy	25% 724kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	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	113% 147g	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	38% 14.5g	65.3% 25g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Corn	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	63.7% 0.76mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	9.43% 37.7μg	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	6.5% 0.97mg	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

	Corn	Bulgur	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	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	67.2% 5.38mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	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	59.5% 417mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Bulgur per 7 oz

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

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

• 7 ounces of Corn have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B6 and 8.2 times more Vitamin E than Bulgur.
• While 7 oz of Dry Bulgur contain 1.4 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Yellow Corn Grain .
• 7 ounces of Bulgur have insufficient amounts of Vitamin E
• Both Yellow Corn Grain as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Corn vs Bulgur:

• 7 ounces of Corn have 6.7 times more Selenium and 2.1 times more Sodium than Bulgur.
• While 7 oz of Dry Bulgur contain 5 times more Calcium, 1.3 times more Magnesium, 6.3 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Yellow Corn Grain .
• Both Corn and Bulgur contain similar levels of Copper, Iron and Zinc per seven ounces.
• 7 ounces of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn have 3.6 times more Fat, 2.9 times more Saturated Fat, 2.8 times more Omega 3 and 4 times more Omega 6 than Bulgur.
• While 7 oz of Dry Bulgur contain 1.7 times more Fiber and 1.3 times more Protein than Yellow Corn Grain .
• Both Corn and Bulgur offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Bulgur provide inadequate amounts of Omega 3