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Nutrients in 100 calories of Bulgur

Dry Bulgur.

Weight per 100 Calories

Bulgur
29g

Dry Bulgur has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
13%
3%
84%
100 kcal ▼

Macro Nutrients

Bulgur
Energy100 kcal
3.45%
Dry Bulgur has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.39 g
0.4%
Dry Bulgur has 0.38888888888889 g of Fat per 100 calories, which is 0.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.068 g
0.21%
Dry Bulgur has 0.067836257309942 g of Saturated Fat per 100 calories, which is 0.21% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.007 g
0.42%
Dry Bulgur has 0.0067251461988304 g of Omega 3 per 100 calories, which is 0.42% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.15 g
0.89%
Dry Bulgur has 0.15146198830409 g of Omega 6 per 100 calories, which is 0.89% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dry Bulgur has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate22 g
17%
Dry Bulgur has 22.184210526316 g of Carbohydrate per 100 calories, which is 17% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.12 g
0.17%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dry Bulgur has 0.11988304093567 g of Sugars per 100 calories, which is 0.17% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber3.65 g
9.6%
Dry Bulgur has 3.6549707602339 g of Fiber per 100 calories, which is 9.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.6 g
6.4%
Dry Bulgur has 3.593567251462 g of Protein per 100 calories, which is 6.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Bulgur
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Dry Bulgur has 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.068 mg
5.65%
Thiamine
Dry Bulgur has 0.067836257309942 mg of Vitamin B1 per 100 calories, which is 5.65% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.034 mg
2.6%
Riboflavin
Dry Bulgur has 0.033625730994152 mg of Vitamin B2 per 100 calories, which is 2.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.5 mg
9.35%
Niacin, nicotinic acid, niacinamide
Dry Bulgur has 1.4953216374269 mg of Vitamin B3 per 100 calories, which is 9.35% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg
6.1%
Pantothenic acid
Dry Bulgur has 0.30409356725146 mg of Vitamin B5 per 100 calories, which is 6.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.1 mg
7.7%
Pyridoxine
Dry Bulgur has 0.1 mg of Vitamin B6 per 100 calories, which is 7.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B97.9 μg
1.97%
Folates and Folic Acid
Dry Bulgur has 7.8947368421053 μg of Vitamin B9 per 100 calories, which is 1.97% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dry Bulgur has 0 μg of Vitamin B12 per 100 calories, 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
0%
Ascorbic acid
Dry Bulgur has 0 mg of Vitamin C per 100 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dry Bulgur has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.018 mg
0.12%
Tocopherols and Tocotrienols
Dry Bulgur has 0.017543859649123 mg of Vitamin E per 100 calories, which is 0.12% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.56 μg
0.46%
Phytomenadione or phylloquinone
Dry Bulgur has 0.55555555555556 μg of Vitamin K per 100 calories, which is 0.46% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Bulgur
Calcium10.2 mg
1.02%
Dry Bulgur has 10.233918128655 mg of Calcium per 100 calories, which is 1.02% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.098 mg
11%
Dry Bulgur has 0.097953216374269 mg of Copper per 100 calories, which is 11% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.72 mg
9%
Dry Bulgur has 0.71929824561404 mg of Iron per 100 calories, which is 9% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium48 mg
11.4%
Dry Bulgur has 47.953216374269 mg of Magnesium per 100 calories, which is 11.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.89 mg
38.7%
Dry Bulgur has 0.89122807017544 mg of Manganese per 100 calories, which is 38.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus87.7 mg
12.5%
Dry Bulgur has 87.719298245614 mg of Phosphorus per 100 calories, which is 12.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium120 mg
3.53%
Dry Bulgur has 119.88304093567 mg of Potassium per 100 calories, which is 3.53% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.67 μg
1.22%
Dry Bulgur has 0.67251461988304 μg of Selenium per 100 calories, which is 1.22% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium4.97 mg
0.33%
Dry Bulgur has 4.9707602339181 mg of Sodium per 100 calories, which is 0.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.56 mg
5.13%
Dry Bulgur has 0.56432748538012 mg of Zinc per 100 calories, which is 5.13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2.63 g
0.071%
Dry Bulgur has 2.6315789473684 g of Water per 100 calories, which is 0.071% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Dry Bulgur:
Minerals in 100 calories of Dry Bulgur:
Macronutrients in 100 calories of Dry Bulgur:



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