Comparing Nutrients in 100 calories Rice crackers VS Bolillo Mexican Bread

Weight per 100 calories

• Rice crackers: 24g
• Bolillo Mexican Bread: 31.4g

Rice crackers have 1.3 times more energy per 100g than Bolillo Mexican Bread. It has very high energy density when compared to other foods. Bollilo Mexican Roll Bread having high energy density.

Discover which food has more nutrients per 100 calories - Rice crackers or Bolillo Mexican Bread?

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Rice crackers	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.9% 1.82g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.11% 0.31mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	0% 0g	1.54% 1.1g	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	0.5% 0.36g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	1.82% 0.69g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.035% 0.31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.87% 0.024mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	3.27% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	2.54% 0.033mg	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	1.32% 5.3μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.7% 0.041μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.07% 0.063mg	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	2% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	2.86% 3.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	0% 0mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	8.04% 0.072mg	4.7% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	15.3% 1.23mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	2.25% 9.43mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	9.3% 0.21mg	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	12.4% 87mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	1.7% 58.4mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	11% 6.13μg	22% 12.2μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	2.5% 0.28mg	11mg per day for Men 19-50 years
Water	0.001% 0.026g	0.22% 8.2g	3700g per day for Men 19-50 years

Rice Crackers VS Bolillo Mexican Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rice crackers or Bolillo Mexican Bread?

Lets compare vitamin content per 100 calories of Rice crackers vs Bolillo Mexican Bread:

• 100 calories of Rice crackers have 2.4 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin E than Bolillo Mexican Bread.
• While 100 kcal of Bollilo Mexican Roll Bread contain 2 times more Vitamin B1, 5.6 times more Vitamin B2, 1.3 times more Vitamin B3, 7.6 times more Vitamin B9 and 6.8 times more Vitamin K than Rice crackers.
• 100 calories of Rice crackers have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin K
• 100 calories of Bolillo Mexican Bread have insufficient amounts of Vitamin E
• Both Rice crackers as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Rice crackers vs Bolillo Mexican Bread:

• 100 calories of Rice crackers have 1.7 times more Copper, 4 times more Magnesium, 4.6 times more Manganese, 2.5 times more Phosphorus and 1.9 times more Zinc than Bolillo Mexican Bread.
• While 100 kcal of Bollilo Mexican Roll Bread contain more Iron, 2 times more Selenium and 2.8 times more Sodium than Rice crackers.
• 100 calories of Rice crackers lack sufficient amounts of Iron
• Both Rice crackers as well as Bollilo Mexican Roll Bread lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rice crackers have 1.3 times more Omega 6 than Bolillo Mexican Bread.
• While 100 kcal of Bollilo Mexican Roll Bread contain 1.4 times more Protein than Rice crackers.
• Both Rice crackers and Bolillo Mexican Bread offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Bolillo Mexican Bread provide inadequate amounts of Omega 6
• Both Rice crackers as well as Bollilo Mexican Roll Bread provide inadequate amounts of Omega 3 and Fiber in 100 calories.