Comparing Nutrients in 100 grams Boiled Bulgur VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Bulgur	Valencia Oranges	Recommended Dietary Allowance
Energy	2.86% 83kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	0.26% 0.044g	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	9.15% 12g	130g per day for Men 19-50 years
Sugars	0.14% 0.1g	NA	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	12% 4.5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.88% 0.34mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	4.85% 0.063mg	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	9.75% 39μg	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	54% 48.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Valencia Oranges	Recommended Dietary Allowance
Calcium	1% 10mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	4.1% 0.037mg	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	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	1% 0.023mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.1% 77.8g	2.33% 86.3g	3700g per day for Men 19-50 years

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

• Cooked Bulgur has 3.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B9 and more Vitamin C than Cooked Bulgur.
• Both Cooked Bulgur as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Bulgur vs Valencia Oranges:

• Cooked Bulgur has 2 times more Copper, 10.7 times more Iron, 3.2 times more Magnesium, 26.5 times more Manganese, 2.4 times more Phosphorus and 9.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Calcium and 2.6 times more Potassium than Cooked Bulgur.
• Both Cooked Bulgur and Raw Valencia Oranges have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Bulgur has 1.7 times more Energy, 1.6 times more Carbohydrate, 1.8 times more Fiber and 3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Omega 3 than Cooked Bulgur.
• Both Cooked Bulgur as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.