Comparing Nutrients in 1 kilogram Bolillo Mexican Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Bolillo Mexican Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	110% 3180kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	59.8% 58g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	43.8% 14g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	57% 9.66g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	175% 228g	130g per day for Men 19-50 years
Sugars	49% 35.5g	4.4% 3.2g	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	16% 11.5g	NA	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	168% 64g	38g per day for Men 19-50 years
Protein	190% 107g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	92% 1.2mg	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	318% 1270μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	54% 1.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	41% 410mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	240% 2.16mg	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	488% 39mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	187% 4.3mg	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	159% 1110mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	705% 388μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	337% 5060mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	7.04% 261g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bolillo Mexican Bread vs Boiled Kidney Beans:

• Bollilo Mexican Roll Bread has 4.3 times more Vitamin B1, 7.4 times more Vitamin B2, 9.7 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6 times more Vitamin C than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Bollilo Mexican Roll Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Bolillo Mexican Bread vs Boiled Kidney Beans:

• Bollilo Mexican Roll Bread has 1.8 times more Iron, 1.6 times more Manganese, 35.3 times more Selenium and 506 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Copper, 1.4 times more Magnesium, 3.1 times more Potassium and 2.6 times more Water than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Boiled All Types Kidney Beans have similar amounts of Calcium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bollilo Mexican Roll Bread has 2.5 times more Energy, 11.6 times more Fat, 19.2 times more Saturated Fat, 8.9 times more Omega 6, 2.4 times more Carbohydrate, 11.1 times more Sugars and 1.2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Omega 3 and 2.9 times more Fiber than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.