Comparing Nutrients in 14 ounces Bolillo Mexican Bread VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Bolillo Mexican Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	43.5% 1262kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.83g	0.86% 0.15g	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	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	19.4% 14g	8.05% 5.83g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.3μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	16.3% 163mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	16% 0.14mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	134% 2008mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	2.8% 103g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Bolillo Mexican Bread VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Bolillo Mexican Bread versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bolillo Mexican Bread vs Frozen Broccoli Spears:

• 14 ounces of Bolillo Mexican Bread have 9.4 times more Vitamin B1, 3.8 times more Vitamin B2, 12.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, 1.7 times more Vitamin B6, 341.5 times more Vitamin C, more Vitamin E and 9.3 times more Vitamin K than Bollilo Mexican Roll Bread.
• 14 ounces of Bolillo Mexican Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Bollilo Mexican Roll Bread as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Bolillo Mexican Bread vs Frozen Broccoli Spears:

• 14 ounces of Bolillo Mexican Bread have 3.8 times more Copper, 5.4 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 20.4 times more Selenium, 29.8 times more Sodium and 2.6 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.9 times more Potassium and 3.5 times more Water than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Frozen Broccoli Spears contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bolillo Mexican Bread have 11 times more Energy, 17.1 times more Fat, 26.9 times more Saturated Fat, 26.1 times more Omega 6, 10.4 times more Carbohydrate, 2.4 times more Sugars and 3.5 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.5 times more Omega 3 and 1.4 times more Fiber than Bollilo Mexican Roll Bread.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6