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

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Bolillo Mexican Bread	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	15.5% 451kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	8.48% 8.22g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	26% 8.26g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	49.4% 64.3g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	8.1% 5.9g	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	0.68% 0.5g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.5g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	36% 13.6g	38g per day for Men 19-50 years
Protein	27% 15g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.9mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	8.72% 0.11mg	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	3.54% 14μg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	23% 0.21mg	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	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	65% 1.5mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	1% 37g	1.3% 47.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Bolillo Mexican Bread versus 5 oz of Frozen Whole Wheat Paratha 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 Paratha Bread:

• 5 ounces of Bolillo Mexican Bread have 6.2 times more Vitamin B1, 5.7 times more Vitamin B2, 3.1 times more Vitamin B3, 1.3 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin B12 and 3.2 times more Vitamin K than Frozen Whole Wheat Paratha Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain more Vitamin E than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Frozen Whole Wheat Paratha 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 Paratha Bread have insufficient amounts of Vitamin B12
• Both Bollilo Mexican Roll Bread as well as Frozen Commercially Prepared Whole Wheat Paratha 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 Paratha Bread:

• 5 ounces of Bolillo Mexican Bread have 1.6 times more Calcium, 2.4 times more Iron and 5.5 times more Selenium than Frozen Whole Wheat Paratha Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.6 times more Manganese than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Frozen Whole Wheat Paratha Bread contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Sodium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bolillo Mexican Bread have 1.2 times more Carbohydrate and 1.7 times more Protein than Frozen Whole Wheat Paratha Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 2.3 times more Fat, 4.2 times more Saturated Fat, 1.4 times more Omega 3, 2.5 times more Omega 6 and 4.4 times more Fiber than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Frozen Whole Wheat Paratha Bread offer comparable quantities of Energy and Sugars per five ounces.