Nutrients in 1 kilogram of Boiled Bulgur

Cooked Bulgur.

boiled cooked

Macros Ratio

Protein Fat Carbs

14%

84%

1 kg ▼

Macro Nutrients

Boiled Bulgur

Energy830 kcal

28.6%

Cooked Bulgur has 830 kcal of Energy per 1 kilogram, which is 28.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.4 g

2.47%

Cooked Bulgur has 2.4 g of Fat per 1 kilogram, which is 2.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.42 g

1.3%

Cooked Bulgur has 0.42 g of Saturated Fat per 1 kilogram, which is 1.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.04 g

2.5%

Cooked Bulgur has 0.04 g of Omega 3 per 1 kilogram, which is 2.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.94 g

5.53%

Cooked Bulgur has 0.94 g of Omega 6 per 1 kilogram, which is 5.53% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Bulgur has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate186 g

143%

Cooked Bulgur has 185.8 g of Carbohydrate per 1 kilogram, which is 143% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1 g

1.38%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Cooked Bulgur has 1 g of Sugars per 1 kilogram, which is 1.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber45 g

118%

Cooked Bulgur has 45 g of Fiber per 1 kilogram, which is 118% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein31 g

55%

Cooked Bulgur has 30.8 g of Protein per 1 kilogram, which is 55% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Bulgur

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Bulgur has 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.57 mg

47.5%

Thiamine

Cooked Bulgur has 0.57 mg of Vitamin B1 per 1 kilogram, which is 47.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg

21.5%

Riboflavin

Cooked Bulgur has 0.28 mg of Vitamin B2 per 1 kilogram, which is 21.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310 mg

62.5%

Niacin, nicotinic acid, niacinamide

Cooked Bulgur has 10 mg of Vitamin B3 per 1 kilogram, which is 62.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.44 mg

68.8%

Pantothenic acid

Cooked Bulgur has 3.44 mg of Vitamin B5 per 1 kilogram, which is 68.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.83 mg

64%

Pyridoxine

Cooked Bulgur has 0.83 mg of Vitamin B6 per 1 kilogram, which is 64% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9180 μg

45%

Folates and Folic Acid

Cooked Bulgur has 180 μg of Vitamin B9 per 1 kilogram, which is 45% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Bulgur has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Cooked Bulgur has 0 mg of Vitamin C per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Bulgur has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.1 mg

0.67%

Tocopherols and Tocotrienols

Cooked Bulgur has 0.1 mg of Vitamin E per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5 μg

4.17%

Phytomenadione or phylloquinone

Cooked Bulgur has 5 μg of Vitamin K per 1 kilogram, which is 4.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Bulgur

Calcium100 mg

10%

Cooked Bulgur has 100 mg of Calcium per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.75 mg

83.3%

Cooked Bulgur has 0.75 mg of Copper per 1 kilogram, which is 83.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron9.6 mg

120%

Cooked Bulgur has 9.6 mg of Iron per 1 kilogram, which is 120% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium320 mg

76%

Cooked Bulgur has 320 mg of Magnesium per 1 kilogram, which is 76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.1 mg

265%

Cooked Bulgur has 6.09 mg of Manganese per 1 kilogram, which is 265% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus400 mg

57%

Cooked Bulgur has 400 mg of Phosphorus per 1 kilogram, which is 57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium680 mg

20%

Cooked Bulgur has 680 mg of Potassium per 1 kilogram, which is 20% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6 μg

11%

Cooked Bulgur has 6 μg of Selenium per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium50 mg

3.33%

Cooked Bulgur has 50 mg of Sodium per 1 kilogram, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.7 mg

52%

Cooked Bulgur has 5.7 mg of Zinc per 1 kilogram, which is 52% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water778 g

21%

Cooked Bulgur has 777.6 g of Water per 1 kilogram, which is 21% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Cooked Bulgur:

1 kilogram of Boiled Bulgur is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.

Minerals in 1 kilogram of Cooked Bulgur:

1 kilogram of Boiled Bulgur has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Magnesium, Phosphorus and Zinc.
It also has a good amount of Calcium, Potassium and Selenium.
This cereal has some Sodium.

Macronutrients in 1 kilogram of Cooked Bulgur:

1 kilogram of Boiled Bulgur has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Protein.
It also has some Fat, Omega 3 and Omega 6.
The product has trace amounts of Saturated Fat and Sugars.

Compare Cooked Bulgur with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Boiled Bulgur

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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