Comparing Nutrients in 1 pound Bolillo Mexican Bread VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Bolillo Mexican Bread	Broccoli Raab	Recommended Dietary Allowance
Energy	49.7% 1442kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	20% 6.35g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	9.94% 13g	130g per day for Men 19-50 years
Sugars	22.2% 16g	2.38% 1.72g	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	7.2% 5.2g	1.06% 0.77g	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	% 1.8g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	86.3% 48.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	257% 3.1mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	59.7% 0.78mg	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	144% 576μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	24.6% 0.59μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.2% 49.4μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Broccoli Raab	Recommended Dietary Allowance
Calcium	18.6% 186mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	21% 0.19mg	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	221% 17.7mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	78% 1.8mg	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	72% 503mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	320% 176μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	153% 2295mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	3.2% 118g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Bolillo Mexican Bread VS Broccoli Raab per 1 lb

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

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

• 1 pound of Bolillo Mexican Bread has 4.2 times more Vitamin B1, 3.3 times more Vitamin B2, 4.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin B12 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 131 times more Vitamin A, 1.6 times more Vitamin B6, 101 times more Vitamin C, more Vitamin E and 20.6 times more Vitamin K than Bollilo Mexican Roll Bread.
• 1 pound of Bolillo Mexican Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Bollilo Mexican Roll Bread as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Bolillo Mexican Bread has 3.2 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 38.8 times more Selenium and 15.3 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.6 times more Calcium, 1.5 times more Potassium and 3.6 times more Water than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Broccoli Raab contain similar levels of Zinc per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bolillo Mexican Bread has 14.5 times more Energy, 11.8 times more Fat, 16.9 times more Saturated Fat, 33.3 times more Omega 6, 19.6 times more Carbohydrate, 9.3 times more Sugars and 3.4 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.7 times more Omega 3 than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6