Comparing Nutrients in 300 calories Bolillo Mexican Bread VS Rice crackers

Weight per 300 calories

• Bolillo Mexican Bread: 94g
• Rice crackers: 72g

Rice crackers have 1.3 times more energy per unit of mass than Bollilo Mexican Roll Bread, which is very high in comparison to other foods. Bolillo Mexican Bread having high energy density.

Discover which food has more nutrients per 300 calories - Bolillo Mexican Bread or Rice crackers?

Macros Ratio

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

Macro Nutrients

	Bolillo Mexican Bread	Rice crackers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	0% 0g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0.33% 0.94mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.6g	46% 59.6g	130g per day for Men 19-50 years
Sugars	4.6% 3.35g	0% 0g	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	1.5% 1.1g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.46% 2.08g	0% 0g	38g per day for Men 19-50 years
Protein	18% 10g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Rice crackers	Recommended Dietary Allowance
Vitamin A	0.1% 0.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.5% 0.64mg	26.2% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.2% 0.41mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	30.7% 0.4mg	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	30% 120μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.1% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	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	6.06% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.57% 10.3μg	1.26% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Rice crackers	Recommended Dietary Allowance
Calcium	3.87% 38.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	46% 3.68mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	6.74% 28.3mg	26.8% 113mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	128% 2.94mg	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	15% 105mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	3.63% 124mg	5.15% 175mg	3400mg per day for Men 19-50 years
Selenium	66.6% 36.6μg	33.4% 18.4μg	55μg per day for Men 19-50 years
Sodium	32% 477mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.66% 24.6g	0.002% 0.079g	3700g per day for Men 19-50 years

Bolillo Mexican Bread VS Rice Crackers Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bolillo Mexican Bread or Rice crackers?

Lets compare vitamin content per 300 calories of Bolillo Mexican Bread vs Rice crackers:

• 300 calories of Bolillo Mexican Bread have 2 times more Vitamin B1, 5.6 times more Vitamin B2, 1.3 times more Vitamin B3, 7.6 times more Vitamin B9 and 6.8 times more Vitamin K than Rice crackers.
• While 300 kcal of Rice crackers contain 2.4 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin E than Bollilo Mexican Roll Bread.
• 300 calories of Bolillo Mexican Bread have insufficient amounts of Vitamin E
• 300 calories of Rice crackers have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin K
• Both Bollilo Mexican Roll Bread as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Bolillo Mexican Bread vs Rice crackers:

• 300 calories of Bolillo Mexican Bread have more Iron, 2 times more Selenium and 2.8 times more Sodium than Rice crackers.
• While 300 kcal of Rice crackers contain 1.7 times more Copper, 4 times more Magnesium, 4.6 times more Manganese, 2.5 times more Phosphorus and 1.9 times more Zinc than Bollilo Mexican Roll Bread.
• 300 calories of Rice crackers lack sufficient amounts of Iron
• Both Bollilo Mexican Roll Bread as well as Rice crackers lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bolillo Mexican Bread have 1.4 times more Protein than Rice crackers.
• While 300 kcal of Rice crackers contain 1.3 times more Omega 6 than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Rice crackers offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Bolillo Mexican Bread provide inadequate amounts of Omega 6
• Both Bollilo Mexican Roll Bread as well as Rice crackers provide inadequate amounts of Omega 3 and Fiber in 300 calories.