Comparing Nutrients in 100 grams Bulgur VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Bulgur	Buckwheat Flour	Recommended Dietary Allowance
Energy	11.8% 342kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	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	58.4% 76g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	33% 12.5g	26.3% 10g	38g per day for Men 19-50 years
Protein	22% 12.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	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	19.3% 0.23mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	6.75% 27μg	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	0.4% 0.06mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Buckwheat Flour	Recommended Dietary Allowance
Calcium	3.5% 35mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	37.2% 0.34mg	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	30.8% 2.46mg	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	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	43% 300mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.24% 9g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dry Bulgur has 2.4 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B6, 2 times more Vitamin B9, 5.3 times more Vitamin E and 3.7 times more Vitamin K than Dry Bulgur.
• Both Dry Bulgur and Whole-groat Buckwheat Flour have similar amounts of Vitamin B3 per 100 g.
• Both Dry Bulgur as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Bulgur vs Buckwheat Flour:

• Dry Bulgur has 1.5 times more Manganese and 1.5 times more Sodium than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.5 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.4 times more Potassium, 2.5 times more Selenium and 1.6 times more Zinc than Dry Bulgur.
• Both Dry Bulgur and Whole-groat Buckwheat Flour have similar amounts of Calcium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Bulgur has 1.3 times more Fiber than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 2.3 times more Fat, 2.9 times more Saturated Fat, 3.1 times more Omega 3, 1.7 times more Omega 6 and 6.3 times more Sugars than Dry Bulgur.
• Both Dry Bulgur and Whole-groat Buckwheat Flour have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Dry Bulgur as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.