Comparing Nutrients in 5 ounces Bolillo Mexican Bread VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Bolillo Mexican Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	15.5% 451kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	8.48% 8.22g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	0.26% 0.044g	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	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.21g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	27% 15g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.9mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5.8% 58mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	12% 0.11mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	23.4% 0.54mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	1% 37g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Bolillo Mexican Bread VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Bolillo Mexican Bread versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bolillo Mexican Bread vs Cooked Broccoli Raab:

• 5 ounces of Bolillo Mexican Bread have 4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B9 and more Vitamin B12 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 227 times more Vitamin A, 2.1 times more Vitamin B6, 185 times more Vitamin C, more Vitamin E and 23.5 times more Vitamin K than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Bolillo Mexican Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Bollilo Mexican Roll Bread as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bolillo Mexican Bread vs Cooked Broccoli Raab:

• 5 ounces of Bolillo Mexican Bread have 1.8 times more Copper, 3.1 times more Iron, 1.8 times more Manganese, 1.4 times more Phosphorus, 29.8 times more Selenium, 9 times more Sodium and 1.6 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 2.9 times more Calcium, 2.6 times more Potassium and 3.5 times more Water than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Cooked Broccoli Raab contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bolillo Mexican Bread have 12.7 times more Energy, 11.2 times more Fat, 15.7 times more Saturated Fat, 31.2 times more Omega 6, 17.9 times more Carbohydrate, 5.7 times more Sugars and 2.8 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 3.9 times more Omega 3 and 1.3 times more Fiber than Bollilo Mexican Roll Bread.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6