Comparing Nutrients in 1 kilogram Bolillo Mexican Bread VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Bolillo Mexican Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	110% 3180kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	59.8% 58g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	43.8% 14g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	57% 9.66g	1.82% 0.31g	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	24% 31g	130g per day for Men 19-50 years
Sugars	49% 35.5g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	58% 22g	73.7% 28g	38g per day for Men 19-50 years
Protein	190% 107g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	41% 410mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	705% 388μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	337% 5060mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	7.04% 261g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Bolillo Mexican Bread VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Bolillo Mexican Bread versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bolillo Mexican Bread vs Cooked Broccoli Raab:

• 1 kilogram of Bolillo Mexican Bread has 4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B9 and more Vitamin B12 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 227 times more Vitamin A, 2.1 times more Vitamin B6, 185 times more Vitamin C, more Vitamin E and 23.5 times more Vitamin K than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Bolillo Mexican Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Bollilo Mexican Roll Bread as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bolillo Mexican Bread vs Cooked Broccoli Raab:

• 1 kilogram of Bolillo Mexican Bread has 1.8 times more Copper, 3.1 times more Iron, 1.8 times more Manganese, 1.4 times more Phosphorus, 29.8 times more Selenium, 9 times more Sodium and 1.6 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.9 times more Calcium, 2.6 times more Potassium and 3.5 times more Water than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Cooked Broccoli Raab contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bolillo Mexican Bread has 12.7 times more Energy, 11.2 times more Fat, 15.7 times more Saturated Fat, 31.2 times more Omega 6, 17.9 times more Carbohydrate, 5.7 times more Sugars and 2.8 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.9 times more Omega 3 and 1.3 times more Fiber than Bollilo Mexican Roll Bread.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6