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

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	8.48% 8.22g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	8.05% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	61% 79g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	6.94% 5.03g	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	0.47% 0.34g	2.25% 1.63g	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	% 0.33g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	11.4% 0.15mg	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	25% 101μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.68% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.4mg	0.31% 0.28mg	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	24% 3.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	21.3% 0.19mg	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	22.5% 1.8mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	42% 0.96mg	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	16.6% 116mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1% 37g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Broccoli Raab have 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 Bolillo Mexican Bread.
• While 5 oz of Bollilo Mexican Roll Bread contain 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.
• Both Cooked Broccoli Raab and Bolillo Mexican Bread provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Bolillo Mexican Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Broccoli Raab as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Cooked Broccoli Raab have 2.9 times more Calcium, 2.6 times more Potassium and 3.5 times more Water than Bolillo Mexican Bread.
• While 5 oz of Bollilo Mexican Roll Bread contain 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.
• Both Cooked Broccoli Raab and Bolillo Mexican Bread contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 3.9 times more Omega 3 and 1.3 times more Fiber than Bolillo Mexican Bread.
• While 5 oz of Bollilo Mexican Roll Bread contain 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.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6