Comparing Nutrients in 14 ounces Bolillo Mexican Bread VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Bolillo Mexican Bread	Broccoli	Recommended Dietary Allowance
Energy	43.5% 1262kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.83g	1.14% 0.19g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	19.4% 14g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	23% 8.73g	27% 10.3g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	45.5% 2.27mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.3μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	21.6% 0.19mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	134% 2008mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	2.8% 103g	9.58% 354g	3700g per day for Men 19-50 years

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

• Bollilo Mexican Roll Bread has 9.6 times more Vitamin B1, 3.7 times more Vitamin B2, 8.7 times more Vitamin B3, 2 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.7 times more Vitamin B6, 446 times more Vitamin C, more Vitamin E and 9.3 times more Vitamin K than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Raw Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Bollilo Mexican Roll Bread as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

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

• Bollilo Mexican Roll Bread has 2.8 times more Copper, 5.3 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus, 15.5 times more Selenium, 15.3 times more Sodium and 2.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Potassium and 3.4 times more Water than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Raw Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Bollilo Mexican Roll Bread has 9.4 times more Energy, 15.7 times more Fat, 12.3 times more Saturated Fat, 19.7 times more Omega 6, 8.4 times more Carbohydrate, 2.1 times more Sugars, 1.7 times more Fructose and 3.8 times more Protein than Raw Broccoli.
• Both Bollilo Mexican Roll Bread and Raw Broccoli have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Bollilo Mexican Roll Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.