Comparing Nutrients in 5 ounces Bolillo Mexican Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Bolillo Mexican Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	15.5% 451kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	8.48% 8.22g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	25% 32.3g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	0.63% 0.45g	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	2.25% 1.63g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	24% 9.07g	38g per day for Men 19-50 years
Protein	27% 15g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.9mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	13% 0.17mg	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	45% 180μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.68% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	34% 0.31mg	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	69% 5.53mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	26.5% 0.61mg	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	22.5% 157mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	1% 37g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Bolillo Mexican Bread vs Boiled Kidney Beans:

• Bollilo Mexican Roll Bread has 4.3 times more Vitamin B1, 7.4 times more Vitamin B2, 9.7 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6 times more Vitamin C than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Bollilo Mexican Roll Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Bolillo Mexican Bread vs Boiled Kidney Beans:

• Bollilo Mexican Roll Bread has 1.8 times more Iron, 1.6 times more Manganese, 35.3 times more Selenium and 506 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Copper, 1.4 times more Magnesium, 3.1 times more Potassium and 2.6 times more Water than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Boiled All Types Kidney Beans have similar amounts of Calcium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Bollilo Mexican Roll Bread has 2.5 times more Energy, 11.6 times more Fat, 19.2 times more Saturated Fat, 8.9 times more Omega 6, 2.4 times more Carbohydrate, 11.1 times more Sugars and 1.2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Omega 3 and 2.9 times more Fiber than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.