Comparing Nutrients in 14 ounces Blanched Almonds VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Blanched Almonds	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	80.7% 2342kcal	43.5% 1262kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	17.4% 5.56g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	22.6% 3.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	170% 221g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	19.4% 14g	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	0% 0g	6.3% 4.56g	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	% 0.12g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	103% 39.3g	23% 8.73g	38g per day for Men 19-50 years
Protein	152% 85g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	32% 0.42mg	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	48.6% 194μg	126% 504μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21.5% 0.52μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.88% 0.79mg	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	628% 94mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36% 43.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	94% 937mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	59.5% 0.54mg	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	163% 13mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	117% 2.7mg	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	273% 1909mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	134% 2008mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.48% 18g	2.8% 103g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.7 times more Vitamin B2 and more Vitamin E than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 3.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Bollilo Mexican Roll Bread have similar amounts of Vitamin B6 per 14 oz.
• Both Blanched Almonds as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

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

• Blanched Almonds have 5.8 times more Calcium, 7.6 times more Copper, 8.9 times more Magnesium, 2.7 times more Manganese, 4.3 times more Phosphorus, 5 times more Potassium and 3.4 times more Zinc than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 12.1 times more Selenium and 26.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Bollilo Mexican Roll Bread have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.9 times more Energy, 9.1 times more Fat, 2.8 times more Saturated Fat, 12.8 times more Omega 6, 1.3 times more Sugars, 4.5 times more Fiber and 2 times more Protein than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 12.8 times more Omega 3, 3 times more Carbohydrate and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Bollilo Mexican Roll Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.