Comparing Nutrients in 14 ounces Bolillo Mexican Bread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Bolillo Mexican Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	43.5% 1262kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.83g	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	19.4% 14g	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.4g	g per day for Men 19-50 years
Fiber	23% 8.73g	110% 41.7g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	16.3% 163mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	81.6% 2774mg	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	111% 12mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.3% 11g	3700g per day for Men 19-50 years

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

• Bollilo Mexican Roll Bread has 7.4 times more Vitamin B1, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 4.7 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Vitamin B2 and more Vitamin E than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Oil Roasted Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Bollilo Mexican Roll Bread as well as Oil 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 Oil Roasted Almonds:

• Bollilo Mexican Roll Bread has 9.5 times more Selenium and 506 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7.1 times more Calcium, 7.1 times more Copper, 9.1 times more Magnesium, 3.6 times more Manganese, 4.2 times more Phosphorus, 5.3 times more Potassium and 3.5 times more Zinc than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Oil Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Bollilo Mexican Roll Bread has more Omega 3, 3.2 times more Carbohydrate and more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Energy, 9.5 times more Fat, 3 times more Saturated Fat, 14 times more Omega 6, 1.3 times more Sugars, 4.8 times more Fiber and 2 times more Protein than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.