Comparing Nutrients in 500 calories Bolillo Mexican Bread VS Rice crackers

Weight per 500 calories

• Bolillo Mexican Bread: 157g
• Rice crackers: 120g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	8.93% 1.5g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0.54% 1.57mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.5% 87.7g	76.4% 99g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	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	2.5% 1.8g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.1% 3.46g	0% 0g	38g per day for Men 19-50 years
Protein	30% 16.7g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Rice crackers	Recommended Dietary Allowance
Vitamin A	0.17% 1.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	9.34% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	41.6% 6.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	51.2% 0.67mg	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	50% 200μg	6.6% 26.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.5% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.35% 0.31mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.3% 17μg	2.1% 2.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Rice crackers	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	40% 0.36mg	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	76.7% 6.13mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	11.2% 47mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	213% 4.9mg	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	25% 175mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	55.7% 30.6μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.004% 0.13g	3700g per day for Men 19-50 years

Bolillo Mexican Bread VS Rice Crackers Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bolillo Mexican Bread or Rice crackers?

Lets compare vitamin content per 500 calories of Bolillo Mexican Bread vs Rice crackers:

• 500 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 500 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.
• 500 calories of Bolillo Mexican Bread have insufficient amounts of Vitamin E
• 500 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 500 calories.

Comparing minerals per 500 calories for Bolillo Mexican Bread vs Rice crackers:

• 500 calories of Bolillo Mexican Bread have more Iron, 2 times more Selenium and 2.8 times more Sodium than Rice crackers.
• While 500 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.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Bolillo Mexican Bread have 1.4 times more Protein than Rice crackers.
• While 500 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 500 calories.
• 500 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 500 calories.