Comparing Nutrients in 14 ounces Bolillo Mexican Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Bolillo Mexican Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	43.5% 1262kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.83g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	69.6% 90g	130g per day for Men 19-50 years
Sugars	19.4% 14g	1.75% 1.27g	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	6.3% 4.56g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	67% 25.4g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	36.6% 0.48mg	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	126% 504μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.5% 0.52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	5.3% 4.76mg	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	0% 0mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.3μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	95% 0.86mg	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	193% 15.5mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	74.2% 1.7mg	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	63% 441mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	134% 2008mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	2.8% 103g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bolillo Mexican Bread vs Boiled Kidney Beans:

• Bollilo Mexican Roll Bread has 4.3 times more Vitamin B1, 7.4 times more Vitamin B2, 9.7 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6 times more Vitamin C than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Bollilo Mexican Roll Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Bolillo Mexican Bread vs Boiled Kidney Beans:

• Bollilo Mexican Roll Bread has 1.8 times more Iron, 1.6 times more Manganese, 35.3 times more Selenium and 506 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Copper, 1.4 times more Magnesium, 3.1 times more Potassium and 2.6 times more Water than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Boiled All Types Kidney Beans have similar amounts of Calcium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Bollilo Mexican Roll Bread has 2.5 times more Energy, 11.6 times more Fat, 19.2 times more Saturated Fat, 8.9 times more Omega 6, 2.4 times more Carbohydrate, 11.1 times more Sugars and 1.2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Omega 3 and 2.9 times more Fiber than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.