Comparing Nutrients in 1 pound Rice crackers VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Rice crackers	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	65% 1887kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	42.2% 7.18g	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	288% 375g	195% 253g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	81% 45.4g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	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	165% 1.98mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	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	0% 0mg	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	38% 5.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	41.2% 49.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	0% 0mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	68% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	168% 708mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	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	235% 1642mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	320% 176μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	153% 2295mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.013% 0.5g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Bolillo Mexican Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Rice crackers 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 Rice crackers vs Bolillo Mexican Bread:

• 1 pound of Rice crackers has 3.1 times more Vitamin B5, 5.3 times more Vitamin B6 and more Vitamin E than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains 1.6 times more Vitamin B1, 4.3 times more Vitamin B2, 5.8 times more Vitamin B9, more Vitamin B12 and 5.2 times more Vitamin K than Rice crackers.
• Both Rice crackers and Bolillo Mexican Bread provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Rice crackers have insufficient amounts of Vitamin B12 and Vitamin K
• 1 pound of Bolillo Mexican Bread have insufficient amounts of Vitamin E
• Both Rice crackers 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 Rice crackers vs Bolillo Mexican Bread:

• 1 pound of Rice crackers has 2.2 times more Copper, 5.2 times more Magnesium, 6 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains more Calcium, more Iron, 1.5 times more Selenium and 2.2 times more Sodium than Rice crackers.
• 1 pound of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rice crackers has 1.3 times more Energy, 1.6 times more Omega 6 and 1.5 times more Carbohydrate than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains more Saturated Fat, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Bolillo Mexican Bread offer comparable quantities of Fat, Omega 3 and Protein per one pound.
• 1 pound of Rice crackers provide inadequate amounts of Fiber