Comparing Nutrients in 100 grams Florida Oranges VS Boiled Bulgur

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Florida Oranges	Boiled Bulgur	Recommended Dietary Allowance
Energy	1.6% 46kcal	2.86% 83kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	0.14% 0.1g	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	6.3% 2.4g	12% 4.5g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled 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	8.33% 0.1mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.88% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	6.4% 0.083mg	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	4.25% 17μg	4.5% 18μg	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	50% 45mg	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	1.2% 0.18mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Bulgur	Recommended Dietary Allowance
Calcium	4.3% 43mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	8.33% 0.075mg	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	1.13% 0.09mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	26.5% 0.61mg	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	1.7% 12mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.1% 77.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Bulgur per 100 g

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

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

• 100 grams of Florida Oranges have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and more Vitamin C than Boiled Bulgur.
• While 100 g of Cooked Bulgur contain 2.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Boiled Bulgur provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Boiled Bulgur have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

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

• 100 grams of Florida Oranges have 4.3 times more Calcium and 2.5 times more Potassium than Boiled Bulgur.
• While 100 g of Cooked Bulgur contain 1.9 times more Copper, 10.7 times more Iron, 3.2 times more Magnesium, 25.4 times more Manganese, 3.3 times more Phosphorus and 7.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Bulgur contain similar levels of Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 100 grams of Boiled Bulgur lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Cooked Bulgur lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 91.4 times more Sugars than Boiled Bulgur.
• While 100 g of Cooked Bulgur contain 1.8 times more Energy, 1.6 times more Carbohydrate, 1.9 times more Fiber and 4.4 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Cooked Bulgur provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.