Comparing Nutrients in 1 pound Bolillo Mexican Bread VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Bolillo Mexican Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	49.7% 1442kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	20% 6.35g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	260% 44g	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	81.4% 106g	130g per day for Men 19-50 years
Sugars	22.2% 16g	66% 48g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.6g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	68% 26g	38g per day for Men 19-50 years
Protein	86.3% 48.3g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	257% 3.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	192% 2.5mg	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	269% 1075μg	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	13.6% 12.2mg	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	0% 0mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.2% 49.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	18.6% 186mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	805% 7.24mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	409% 9.4mg	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	432% 3021mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	320% 176μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	153% 2295mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	202% 22mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Bolillo Mexican Bread VS Sunflower Seed Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Bolillo Mexican Bread vs Sunflower Seed Butter:

• 1 pound of Bolillo Mexican Bread has 12.8 times more Vitamin B1, 2.6 times more Vitamin B2 and more Vitamin B12 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.3 times more Vitamin B5, 5.2 times more Vitamin B6, 1.9 times more Vitamin B9, 13.5 times more Vitamin C and more Vitamin E than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Sunflower Seed Butter provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Bolillo Mexican Bread have insufficient amounts of Vitamin C and Vitamin E
• 1 pound of Sunflower Seed Butter have insufficient amounts of Vitamin B12
• Both Bollilo Mexican Roll Bread as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Bolillo Mexican Bread vs Sunflower Seed Butter:

• 1 pound of Bolillo Mexican Bread has 168.7 times more Sodium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.6 times more Calcium, 11.8 times more Copper, 10.4 times more Magnesium, 3 times more Manganese, 6 times more Phosphorus, 4.4 times more Potassium, 2.7 times more Selenium and 5.6 times more Zinc than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Sunflower Seed Butter contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bolillo Mexican Bread has 2.4 times more Carbohydrate than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.9 times more Energy, 9.5 times more Fat, 3.3 times more Saturated Fat, 10.1 times more Omega 6, 3 times more Sugars, 2.6 times more Fiber and 1.6 times more Protein than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Sunflower Seed Butter offer comparable quantities of Omega 3 per one pound.