Comparing Nutrients in 1 pound Brazilnuts VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Brazilnuts	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	103% 2989kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	25.8% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	195% 253g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	22.2% 16g	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	0% 0g	7.2% 5.2g	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	% 0g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	116% 65g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	36.6% 0.48mg	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	25% 100μg	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24.6% 0.59μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	1% 0.91mg	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	171% 25.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.2% 49.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	72.6% 726mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	68% 0.61mg	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	138% 11mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	134% 3.1mg	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	470% 3289mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	320% 176μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	153% 2295mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Bolillo Mexican Bread per 1 lb

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

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

• 1 pound of Brazilnuts has more Vitamin E than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains 12.3 times more Vitamin B2, 18.9 times more Vitamin B3, 2.8 times more Vitamin B5, 5.8 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Bolillo Mexican Bread provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin K
• 1 pound of Bolillo Mexican Bread have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Brazilnuts has 3.9 times more Calcium, 12.9 times more Copper, 12.5 times more Magnesium, 1.8 times more Manganese, 6.5 times more Phosphorus, 5 times more Potassium, 49.4 times more Selenium and 4.6 times more Zinc than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains 1.6 times more Iron and 168.7 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 2.1 times more Energy, 11.6 times more Fat, 11.5 times more Saturated Fat, 25.2 times more Omega 6, 3.4 times more Fiber and 1.3 times more Protein than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains 1.4 times more Omega 3, 4.8 times more Carbohydrate and 1.5 times more Sugars than Dried Brazilnuts.