Comparing Nutrients in 100 grams Boiled Bulgur VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Bulgur	Oranges with Peel	Recommended Dietary Allowance
Energy	2.86% 83kcal	2.17% 63kcal	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	12% 15.5g	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	12% 4.5g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.88% 0.34mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	7.15% 0.093mg	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	7.5% 30μg	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	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	1% 10mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	6.33% 0.057mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	NA	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	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.1% 77.8g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Oranges with Peel per 100 g

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

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

• 100 grams of Boiled Bulgur have 2 times more Vitamin B3 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B9 and more Vitamin C than Cooked Bulgur.
• Both Boiled Bulgur and Oranges with Peel provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Boiled Bulgur have insufficient amounts of Vitamin C
• Both Cooked Bulgur as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Boiled Bulgur vs Oranges with Peel :

• 100 grams of Boiled Bulgur have 1.3 times more Copper, 2.3 times more Magnesium, 1.8 times more Phosphorus and 5.2 times more Zinc than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 7 times more Calcium and 2.9 times more Potassium than Cooked Bulgur.
• Both Boiled Bulgur and Oranges with Peel contain similar levels of Iron and Water per 100 grams.
• 100 grams of Boiled Bulgur lack sufficient amounts of Calcium
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc
• Both Cooked Bulgur as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Bulgur have 1.3 times more Energy and 2.4 times more Protein than Oranges with Peel .
• Both Boiled Bulgur and Oranges with Peel offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• Both Cooked Bulgur as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.