Comparing Nutrients in 1 kilogram Bolillo Mexican Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Bolillo Mexican Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	110% 3180kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	59.8% 58g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	43.8% 14g	128% 41g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	57% 9.66g	761% 129g	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	162% 210g	130g per day for Men 19-50 years
Sugars	49% 35.5g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.5g	g per day for Men 19-50 years
Fiber	58% 22g	287% 109g	38g per day for Men 19-50 years
Protein	190% 107g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Roasted Almonds	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	105% 1.36mg	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	138% 550μg	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	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	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	41% 410mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	705% 388μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	337% 5060mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	301% 33mg	11mg per day for Men 19-50 years
Water	7.04% 261g	0.65% 24g	3700g per day for Men 19-50 years

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

• Bollilo Mexican Roll Bread has 8.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin E than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bolillo Mexican Bread vs Roasted Almonds:

• Bollilo Mexican Roll Bread has 19.4 times more Selenium and 168.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.5 times more Calcium, 8.1 times more Copper, 9.3 times more Magnesium, 3.3 times more Manganese, 4.2 times more Phosphorus, 5.4 times more Potassium and 3.8 times more Zinc than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Dry Roasted Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bollilo Mexican Roll Bread has 5.1 times more Omega 3, 2.7 times more Carbohydrate and 115 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Energy, 9.1 times more Fat, 2.9 times more Saturated Fat, 13.4 times more Omega 6, 1.4 times more Sugars, 5 times more Fiber and 2 times more Protein than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.