Comparing Nutrients in 100 grams Boiled Bulgur VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Bulgur	Broccoli	Recommended Dietary Allowance
Energy	2.86% 83kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	0.14% 0.1g	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	12% 4.5g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.88% 0.34mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	13.5% 0.18mg	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	4.5% 18μg	15.8% 63μg	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% 89.2mg	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	0.067% 0.01mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Broccoli	Recommended Dietary Allowance
Calcium	1% 10mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	5.44% 0.049mg	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	12% 0.96mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	9.13% 0.21mg	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	5.7% 40mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.1% 77.8g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Bulgur vs Broccoli:

• Cooked Bulgur has 1.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 4.2 times more Vitamin B2, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C, 78 times more Vitamin E and 203.2 times more Vitamin K than Cooked Bulgur.
• Both Cooked Bulgur and Raw Broccoli have similar amounts of Vitamin B1 per 100 g.
• Both Cooked Bulgur as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Bulgur vs Broccoli:

• Cooked Bulgur has 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 2.9 times more Manganese and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Calcium, 1.7 times more Phosphorus, 4.6 times more Potassium, 4.2 times more Selenium and 6.6 times more Sodium than Cooked Bulgur.
• Both Cooked Bulgur and Raw Broccoli have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Bulgur has 2.4 times more Energy, 2.8 times more Carbohydrate and 1.7 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 15.8 times more Omega 3 and 17 times more Sugars than Cooked Bulgur.
• Both Cooked Bulgur and Raw Broccoli have similar amounts of Protein per 100 g.
• Both Cooked Bulgur as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.