Comparing Nutrients in 14 ounces Bolillo Mexican Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Bolillo Mexican Bread	Almonds	Recommended Dietary Allowance
Energy	43.5% 1262kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	47% 15g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.83g	288% 49g	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	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	19.4% 14g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.7g	g per day for Men 19-50 years
Fiber	23% 8.73g	131% 49.6g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Almonds	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	126% 504μg	43.7% 175μg	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	0% 0mg	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	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Almonds	Recommended Dietary Allowance
Calcium	16.3% 163mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	29.6% 16.3μg	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	113% 12.4mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Bollilo Mexican Roll Bread has 3.3 times more Vitamin B1, 1.5 times more Vitamin B3, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.6 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin E than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Bollilo Mexican Roll Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

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

• Bollilo Mexican Roll Bread has 9.5 times more Selenium and 506 times more Sodium than Almonds.
• While Almonds contain 6.6 times more Calcium, 7.6 times more Copper, 9 times more Magnesium, 3.2 times more Manganese, 4.3 times more Phosphorus, 5.6 times more Potassium and 3.5 times more Zinc than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Bollilo Mexican Roll Bread has 17 times more Omega 3, 2.6 times more Carbohydrate and 10.5 times more Fructose than Almonds.
• While Almonds contain 1.8 times more Energy, 8.6 times more Fat, 2.7 times more Saturated Fat, 12.8 times more Omega 6, 5.7 times more Fiber and 2 times more Protein than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Almonds have similar amounts of Sugars per 14 oz.
• Both Bollilo Mexican Roll Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.