Comparing Nutrients in 14 ounces Bolillo Mexican Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Bolillo Mexican Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	43.5% 1262kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.83g	302% 51.4g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	19.4% 14g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 19g	g per day for Men 19-50 years
Fiber	23% 8.73g	114% 43.3g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	16.3% 163mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	134% 2008mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	119% 13mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Bollilo Mexican Roll Bread has 8.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin E than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread as well as Dry Roasted 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 Roasted Almonds:

• Bollilo Mexican Roll Bread has 19.4 times more Selenium and 168.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.5 times more Calcium, 8.1 times more Copper, 9.3 times more Magnesium, 3.3 times more Manganese, 4.2 times more Phosphorus, 5.4 times more Potassium and 3.8 times more Zinc than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Dry Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Bollilo Mexican Roll Bread has 5.1 times more Omega 3, 2.7 times more Carbohydrate and 115 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Energy, 9.1 times more Fat, 2.9 times more Saturated Fat, 13.4 times more Omega 6, 1.4 times more Sugars, 5 times more Fiber and 2 times more Protein than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.