Comparing Nutrients in 100 grams Boiled Bulgur VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Boiled Bulgur	Buckwheat Flour	Recommended Dietary Allowance
Energy	2.86% 83kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	5.16% 0.88g	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	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	0.14% 0.1g	3.6% 2.6g	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	% 1.7g	g per day for Men 19-50 years
Fiber	12% 4.5g	26.3% 10g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.88% 0.34mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	44.8% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.3% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.5% 18μg	13.5% 54μg	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	0.067% 0.01mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Buckwheat Flour	Recommended Dietary Allowance
Calcium	1% 10mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	57.2% 0.52mg	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	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	88.3% 2.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	99% 44.6μg	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	48% 337mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	2.1% 77.8g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Buckwheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Bulgur versus 100 g of Buckwheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Whole-groat Buckwheat Flour contain 7.3 times more Vitamin B1, 6.8 times more Vitamin B2, 6.2 times more Vitamin B3, 1.3 times more Vitamin B5, 7 times more Vitamin B6, 3 times more Vitamin B9, 32 times more Vitamin E and 14 times more Vitamin K than Cooked Bulgur.
• 100 grams of Boiled Bulgur have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Bulgur as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Bulgur vs Buckwheat Flour:

• 100 grams of Boiled Bulgur have 7 times more Water than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 4.1 times more Calcium, 6.9 times more Copper, 4.2 times more Iron, 7.8 times more Magnesium, 3.3 times more Manganese, 8.4 times more Phosphorus, 8.5 times more Potassium, 9.5 times more Selenium and 5.5 times more Zinc than Cooked Bulgur.
• 100 grams of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Whole-groat Buckwheat Flour contain 4 times more Energy, 12.9 times more Fat, 16.1 times more Saturated Fat, 17.8 times more Omega 3, 9.3 times more Omega 6, 3.8 times more Carbohydrate, 26 times more Sugars, 2.2 times more Fiber and 4.1 times more Protein than Cooked Bulgur.
• 100 grams of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6