Comparing Nutrients in 1 pound Bolillo Mexican Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Bolillo Mexican Bread	Almonds	Recommended Dietary Allowance
Energy	49.7% 1442kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	20% 6.35g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	329% 56g	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	75% 98g	130g per day for Men 19-50 years
Sugars	22.2% 16g	27.2% 19.7g	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	0.69% 0.5g	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	% 1.8g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	149% 56.7g	38g per day for Men 19-50 years
Protein	86.3% 48.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	257% 3.1mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	144% 576μg	50% 200μg	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	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.2% 49.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Almonds	Recommended Dietary Allowance
Calcium	18.6% 186mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	320% 176μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	153% 2295mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	129% 14mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.54% 20g	3700g per day for Men 19-50 years

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

• Bollilo Mexican Roll Bread has 3.3 times more Vitamin B1, 1.5 times more Vitamin B3, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.6 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin E than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Bollilo Mexican Roll Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Bolillo Mexican Bread vs Almonds:

• Bollilo Mexican Roll Bread has 9.5 times more Selenium and 506 times more Sodium than Almonds.
• While Almonds contain 6.6 times more Calcium, 7.6 times more Copper, 9 times more Magnesium, 3.2 times more Manganese, 4.3 times more Phosphorus, 5.6 times more Potassium and 3.5 times more Zinc than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Bollilo Mexican Roll Bread has 17 times more Omega 3, 2.6 times more Carbohydrate and 10.5 times more Fructose than Almonds.
• While Almonds contain 1.8 times more Energy, 8.6 times more Fat, 2.7 times more Saturated Fat, 12.8 times more Omega 6, 5.7 times more Fiber and 2 times more Protein than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Almonds have similar amounts of Sugars per 1 lb.
• Both Bollilo Mexican Roll Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.