Comparing Nutrients in 1 kilogram Bolillo Mexican Bread VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Bolillo Mexican Bread	Broccoli	Recommended Dietary Allowance
Energy	110% 3180kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	59.8% 58g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	43.8% 14g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	57% 9.66g	2.9% 0.49g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	49% 35.5g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	58% 22g	68.4% 26g	38g per day for Men 19-50 years
Protein	190% 107g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Broccoli	Recommended Dietary Allowance
Calcium	41% 410mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	705% 388μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	337% 5060mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	7.04% 261g	24% 893g	3700g per day for Men 19-50 years

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

• Bollilo Mexican Roll Bread has 9.6 times more Vitamin B1, 3.7 times more Vitamin B2, 8.7 times more Vitamin B3, 2 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.7 times more Vitamin B6, 446 times more Vitamin C, more Vitamin E and 9.3 times more Vitamin K than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Raw Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Bollilo Mexican Roll Bread as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

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

• Bollilo Mexican Roll Bread has 2.8 times more Copper, 5.3 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus, 15.5 times more Selenium, 15.3 times more Sodium and 2.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Potassium and 3.4 times more Water than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Raw Broccoli have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bollilo Mexican Roll Bread has 9.4 times more Energy, 15.7 times more Fat, 12.3 times more Saturated Fat, 19.7 times more Omega 6, 8.4 times more Carbohydrate, 2.1 times more Sugars, 1.7 times more Fructose and 3.8 times more Protein than Raw Broccoli.
• Both Bollilo Mexican Roll Bread and Raw Broccoli have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Bollilo Mexican Roll Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.