Comparing Nutrients in 300 calories Rice crackers VS Bolillo Mexican Bread

Weight per 300 calories

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

Rice crackers have 1.3 times more energy per 100g than Bolillo Mexican Bread. It has very high energy density when compared to other foods. Bollilo Mexican Roll Bread having high energy density.

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

Vitamins

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

Minerals

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

Rice Crackers VS Bolillo Mexican Bread Nutrients Per 300 Kcal

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

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

• 300 calories of Rice crackers have 2.4 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin E than Bolillo Mexican Bread.
• While 300 kcal of Bollilo Mexican Roll Bread contain 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.
• 300 calories of Rice crackers have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin K
• 300 calories 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 B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Rice crackers have 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 Bolillo Mexican Bread.
• While 300 kcal of Bollilo Mexican Roll Bread contain more Iron, 2 times more Selenium and 2.8 times more Sodium than Rice crackers.
• 300 calories of Rice crackers lack sufficient amounts of Iron
• Both Rice crackers as well as Bollilo Mexican Roll Bread lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

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