Comparing Nutrients in 1 pound 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	49.7% 1442kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	20% 6.35g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	22.2% 16g	10.6% 7.7g	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	4.25% 3.1g	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	% 1.8g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.45g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	31% 11.8g	38g per day for Men 19-50 years
Protein	86.3% 48.3g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	257% 3.1mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.2% 49.4μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Broccoli	Recommended Dietary Allowance
Calcium	18.6% 186mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	320% 176μg	20.6% 11.3μg	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	17% 1.86mg	11mg per day for Men 19-50 years
Water	3.2% 118g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Bollilo Mexican Roll Bread as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Bollilo Mexican Roll Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.