Comparing Nutrients in 1 kilogram Rice crackers VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Rice crackers	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	143% 4160kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	59.8% 58g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	43.8% 14g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	57% 9.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	636% 826g	429% 558g	130g per day for Men 19-50 years
Sugars	0% 0g	49% 35.5g	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	NA	16% 11.5g	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	58% 22g	38g per day for Men 19-50 years
Protein	179% 100g	190% 107g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.36mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	346% 55.4mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	324% 16mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	426% 5.54mg	80.8% 1.05mg	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	55% 220μg	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	54% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.22% 2mg	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	84% 12.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	0% 0mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	334% 3mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	371% 1560mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	1770% 40.7mg	296% 6.8mg	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	517% 3620mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	71.5% 2430mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	464% 255μg	705% 388μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	337% 5060mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	7.04% 261g	3700g per day for Men 19-50 years

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

• Rice crackers have 3.1 times more Vitamin B5, 5.3 times more Vitamin B6 and more Vitamin E than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 1.6 times more Vitamin B1, 4.3 times more Vitamin B2, 5.8 times more Vitamin B9, more Vitamin B12 and 5.2 times more Vitamin K than Rice crackers.
• Both Rice crackers and Bollilo Mexican Roll Bread have similar amounts of Vitamin B3 per 1 kg.
• Both Rice crackers as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rice crackers vs Bolillo Mexican Bread:

• Rice crackers have 2.2 times more Copper, 5.2 times more Magnesium, 6 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains more Calcium, more Iron, 1.5 times more Selenium and 2.2 times more Sodium than Rice crackers.

Comparison of macro-nutrients per 1 kilogram:

• Rice crackers have 1.3 times more Energy, 1.6 times more Omega 6 and 1.5 times more Carbohydrate than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains more Saturated Fat, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Bollilo Mexican Roll Bread have similar amounts of Fat, Omega 3 and Protein per 1 kg.
• Both Rice crackers as well as Bollilo Mexican Roll Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.