Comparing Nutrients in 1 kilogram Bolillo Mexican Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Bolillo Mexican Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	110% 3180kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	59.8% 58g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	43.8% 14g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	57% 9.66g	2199% 374g	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	158% 206g	130g per day for Men 19-50 years
Sugars	49% 35.5g	NA	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	303% 115g	38g per day for Men 19-50 years
Protein	190% 107g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Toasted Sunflower Seeds	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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 410mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	919% 21mg	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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	705% 388μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	7.04% 261g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Bolillo Mexican Bread VS Toasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Bolillo Mexican Bread vs Toasted Sunflower Seeds:

• 1 kilogram of Bolillo Mexican Bread has 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 13.6 times more Vitamin B5, 7.7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Bollilo Mexican Roll Bread.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Bollilo Mexican Roll Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bolillo Mexican Bread vs Toasted Sunflower Seeds:

• 1 kilogram of Bolillo Mexican Bread has 168.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Calcium, 13.6 times more Copper, 1.7 times more Iron, 4.3 times more Magnesium, 3.1 times more Manganese, 10.4 times more Phosphorus, 3.7 times more Potassium and 6 times more Zinc than Bollilo Mexican Roll Bread.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bolillo Mexican Bread has 2.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.9 times more Energy, 9.8 times more Fat, 4.2 times more Saturated Fat, 1.5 times more Omega 3, 38.7 times more Omega 6, 5.2 times more Fiber and 1.6 times more Protein than Bollilo Mexican Roll Bread.