Comparing Nutrients in 5 ounces Bolillo Mexican Bread VS Frozen Whole Wheat Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Bolillo Mexican Bread	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	15.5% 451kcal	14.6% 424kcal	2900kcal per day for Men 19-50 years
Fat	8.48% 8.22g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	6.08% 1.03g	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	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	5.73% 4.15g	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	0.53% 0.38g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.57g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	36% 13.7g	38g per day for Men 19-50 years
Protein	27% 15g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Frozen Whole Wheat Chapati Bread	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.9mg	41% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	30.5% 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	45% 180μg	16% 63.8μg	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	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	5.8% 58mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	36% 0.32mg	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% 3.1mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	108% 2.48mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	68.6% 37.7μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1% 37g	1.36% 50.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Bolillo Mexican Bread VS Frozen Whole Wheat Chapati Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Bolillo Mexican Bread versus 5 oz of Frozen Whole Wheat Chapati Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bolillo Mexican Bread vs Frozen Whole Wheat Chapati Bread:

• 5 ounces of Bolillo Mexican Bread have 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.2 times more Vitamin B3, 2.8 times more Vitamin B9, more Vitamin B12 and 3.3 times more Vitamin K than Frozen Whole Wheat Chapati Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 2.7 times more Vitamin B6 and more Vitamin E than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Frozen Whole Wheat Chapati Bread provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Bolillo Mexican Bread have insufficient amounts of Vitamin E
• 5 ounces of Frozen Whole Wheat Chapati Bread have insufficient amounts of Vitamin B12
• Both Bollilo Mexican Roll Bread as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bolillo Mexican Bread vs Frozen Whole Wheat Chapati Bread:

• 5 ounces of Bolillo Mexican Bread have 1.8 times more Iron, 1.5 times more Selenium and 1.7 times more Sodium than Frozen Whole Wheat Chapati Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 1.7 times more Copper, 1.9 times more Magnesium, 2.6 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.8 times more Zinc than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Frozen Whole Wheat Chapati Bread contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bolillo Mexican Bread have 1.7 times more Omega 3, 1.3 times more Omega 6, 1.2 times more Carbohydrate, 1.2 times more Sugars and 1.4 times more Protein than Frozen Whole Wheat Chapati Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 1.6 times more Fat, 2.4 times more Saturated Fat and 4.4 times more Fiber than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Frozen Whole Wheat Chapati Bread offer comparable quantities of Energy per five ounces.
• 5 ounces of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 3