Comparing Nutrients in 100 grams Boiled Bulgur VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Bulgur	Potato Skin	Recommended Dietary Allowance
Energy	2.86% 83kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	0.19% 0.032g	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	9.57% 12.4g	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	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Potato Skin	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	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.88% 0.34mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	18.4% 0.24mg	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	4.25% 17μg	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	12.7% 11.4mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	1% 10mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	47% 0.42mg	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	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	26% 0.6mg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.1% 77.8g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bulgur VS Potato Skin per 100 g

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

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

• 100 grams of Boiled Bulgur have 2.7 times more Vitamin B1 than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.4 times more Vitamin B2, 2.9 times more Vitamin B6 and more Vitamin C than Cooked Bulgur.
• Both Boiled Bulgur and Potato Skin provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Boiled Bulgur have insufficient amounts of Vitamin C
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Cooked Bulgur as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Bulgur vs Potato Skin:

• 100 grams of Boiled Bulgur have 1.4 times more Magnesium and 1.6 times more Zinc than Potato Skin.
• While 100 g of Raw Potato Skin contain 3 times more Calcium, 5.6 times more Copper, 3.4 times more Iron and 6.1 times more Potassium than Cooked Bulgur.
• Both Boiled Bulgur and Potato Skin contain similar levels of Manganese, Phosphorus and Water per 100 grams.
• 100 grams of Boiled Bulgur lack sufficient amounts of Calcium
• Both Cooked Bulgur as well as Raw Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Bulgur have 1.4 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Fiber than Potato Skin.
• Both Boiled Bulgur and Potato Skin offer comparable quantities of Protein per 100 grams.
• Both Cooked Bulgur as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.