Nutrients in 1 kilogram of Bulgur

Dry Bulgur.

raw

Macros Ratio

Protein Fat Carbs

13%

84%

1 kg ▼

Macro Nutrients

Bulgur

Energy3420 kcal

118%

Dry Bulgur has 3420 kcal of Energy per 1 kilogram, which is 118% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat13.3 g

13.7%

Dry Bulgur has 13.3 g of Fat per 1 kilogram, which is 13.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.32 g

7.25%

Dry Bulgur has 2.32 g of Saturated Fat per 1 kilogram, which is 7.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.23 g

14.4%

Dry Bulgur has 0.23 g of Omega 3 per 1 kilogram, which is 14.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 65.18 g

30.5%

Dry Bulgur has 5.18 g of Omega 6 per 1 kilogram, which is 30.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry 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

Carbohydrate759 g

584%

Dry Bulgur has 758.7 g of Carbohydrate per 1 kilogram, which is 584% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.1 g

5.66%

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

Dry Bulgur has 4.1 g of Sugars per 1 kilogram, which is 5.66% 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

Fiber125 g

329%

Dry Bulgur has 125 g of Fiber per 1 kilogram, which is 329% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein123 g

219%

Dry Bulgur has 122.9 g of Protein per 1 kilogram, which is 219% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Bulgur

Vitamin A0 μg

RAE, retinol activity equivalents

Dry 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 B12.32 mg

193%

Thiamine

Dry Bulgur has 2.32 mg of Vitamin B1 per 1 kilogram, which is 193% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.15 mg

88.5%

Riboflavin

Dry Bulgur has 1.15 mg of Vitamin B2 per 1 kilogram, which is 88.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B351 mg

320%

Niacin, nicotinic acid, niacinamide

Dry Bulgur has 51.14 mg of Vitamin B3 per 1 kilogram, which is 320% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B510.4 mg

208%

Pantothenic acid

Dry Bulgur has 10.4 mg of Vitamin B5 per 1 kilogram, which is 208% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.42 mg

263%

Pyridoxine

Dry Bulgur has 3.42 mg of Vitamin B6 per 1 kilogram, which is 263% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9270 μg

67.5%

Folates and Folic Acid

Dry Bulgur has 270 μg of Vitamin B9 per 1 kilogram, which is 67.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dry 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

Dry 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

Dry 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 E0.6 mg

Tocopherols and Tocotrienols

Dry Bulgur has 0.6 mg of Vitamin E per 1 kilogram, which is 4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K19 μg

16%

Phytomenadione or phylloquinone

Dry Bulgur has 19 μg of Vitamin K per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Bulgur

Calcium350 mg

35%

Dry Bulgur has 350 mg of Calcium per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.35 mg

372%

Dry Bulgur has 3.35 mg of Copper per 1 kilogram, which is 372% 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

Iron24.6 mg

308%

Dry Bulgur has 24.6 mg of Iron per 1 kilogram, which is 308% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1640 mg

390%

Dry Bulgur has 1640 mg of Magnesium per 1 kilogram, which is 390% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese30.5 mg

1325%

Dry Bulgur has 30.48 mg of Manganese per 1 kilogram, which is 1325% 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

Phosphorus3000 mg

429%

Dry Bulgur has 3000 mg of Phosphorus per 1 kilogram, which is 429% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4100 mg

121%

Dry Bulgur has 4100 mg of Potassium per 1 kilogram, which is 121% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium23 μg

42%

Dry Bulgur has 23 μg of Selenium per 1 kilogram, which is 42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium170 mg

11.3%

Dry Bulgur has 170 mg of Sodium per 1 kilogram, which is 11.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc19.3 mg

175%

Dry Bulgur has 19.3 mg of Zinc per 1 kilogram, which is 175% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water90 g

2.43%

Dry Bulgur has 90 g of Water per 1 kilogram, which is 2.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Dry Bulgur:

1 kilogram of Bulgur has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It is an excellent source of Vitamin B9.
It also has a good amount of Vitamin K.
This cereal has some Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Dry Bulgur:

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

Macronutrients in 1 kilogram of Dry Bulgur:

1 kilogram of Bulgur has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 6.
It also has a good amount of Fat, Saturated Fat and Omega 3.
This cereal has some Sugars.

Compare Dry Bulgur with:

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

Food Info

Nutrients in 1 kilogram of Bulgur

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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