Comparing Nutrients in 1 pound Bolillo Mexican Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Bolillo Mexican Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49.7% 1442kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	20% 6.35g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	22.2% 16g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	137% 52g	38g per day for Men 19-50 years
Protein	86.3% 48.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Toasted Sunflower Seeds	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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.6% 186mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	320% 176μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bolillo Mexican Bread vs Toasted Sunflower Seeds:

• Bollilo Mexican Roll Bread has 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 13.6 times more Vitamin B5, 7.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 7 times more Vitamin C than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Bolillo Mexican Bread vs Toasted Sunflower Seeds:

• Bollilo Mexican Roll Bread has 168.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 13.6 times more Copper, 1.7 times more Iron, 4.3 times more Magnesium, 3.1 times more Manganese, 10.4 times more Phosphorus, 3.7 times more Potassium and 6 times more Zinc than Bollilo Mexican Roll Bread.

Comparison of macro-nutrients per 1 pound:

• Bollilo Mexican Roll Bread has 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 9.8 times more Fat, 4.2 times more Saturated Fat, 1.5 times more Omega 3, 38.7 times more Omega 6, 5.2 times more Fiber and 1.6 times more Protein than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.