Comparing Nutrients in 100 grams Corn VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Bulgur	13%	3%	84%

Macro Nutrients

	Corn	Bulgur	Recommended Dietary Allowance
Energy	12.6% 365kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74.3g	58.4% 76g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	0.57% 0.41g	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	19.2% 7.3g	33% 12.5g	38g per day for Men 19-50 years
Protein	17% 9.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Corn	Bulgur	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	26.3% 0.34mg	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	4.75% 19μg	6.75% 27μg	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	3.27% 0.49mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Bulgur	Recommended Dietary Allowance
Calcium	0.7% 7mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	37.2% 0.34mg	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	34% 2.7mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	133% 3.05mg	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	30% 210mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	8.44% 287mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Bulgur per 100 g

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

Lets compare vitamin content per 100 grams of Corn vs Bulgur:

• 100 grams of Corn have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B6 and 8.2 times more Vitamin E than Bulgur.
• While 100 g of Dry Bulgur contain 1.4 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Yellow Corn Grain .
• 100 grams of Bulgur have insufficient amounts of Vitamin E
• Both Yellow Corn Grain as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Corn vs Bulgur:

• 100 grams of Corn have 6.7 times more Selenium and 2.1 times more Sodium than Bulgur.
• While 100 g of Dry Bulgur contain 5 times more Calcium, 1.3 times more Magnesium, 6.3 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Yellow Corn Grain .
• Both Corn and Bulgur contain similar levels of Copper, Iron and Zinc per 100 grams.
• 100 grams of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Corn have 3.6 times more Fat, 2.9 times more Saturated Fat, 2.8 times more Omega 3 and 4 times more Omega 6 than Bulgur.
• While 100 g of Dry Bulgur contain 1.7 times more Fiber and 1.3 times more Protein than Yellow Corn Grain .
• Both Corn and Bulgur offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Bulgur provide inadequate amounts of Omega 3