Comparing Nutrients in 5 ounces Rice crackers VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Rice crackers	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	20.3% 590kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	8.48% 8.22g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	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	90% 117g	61% 79g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	25.3% 14g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.5% 0.62mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.85mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	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	7.8% 31μg	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	0% 0mg	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	12% 1.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	0% 0mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	21.3% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	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	73.3% 513mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	65.7% 36μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Bolillo Mexican Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Rice crackers 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 Rice crackers vs Bolillo Mexican Bread:

• 5 ounces of Rice crackers have 3.1 times more Vitamin B5, 5.3 times more Vitamin B6 and more Vitamin E than Bolillo Mexican Bread.
• While 5 oz of Bollilo Mexican Roll Bread contain 1.6 times more Vitamin B1, 4.3 times more Vitamin B2, 5.8 times more Vitamin B9, more Vitamin B12 and 5.2 times more Vitamin K than Rice crackers.
• Both Rice crackers and Bolillo Mexican Bread provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Rice crackers have insufficient amounts of Vitamin B12 and Vitamin K
• 5 ounces of Bolillo Mexican Bread have insufficient amounts of Vitamin E
• Both Rice crackers as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rice crackers vs Bolillo Mexican Bread:

• 5 ounces of Rice crackers have 2.2 times more Copper, 5.2 times more Magnesium, 6 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Bolillo Mexican Bread.
• While 5 oz of Bollilo Mexican Roll Bread contain more Calcium, more Iron, 1.5 times more Selenium and 2.2 times more Sodium than Rice crackers.
• 5 ounces of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice crackers have 1.3 times more Energy, 1.6 times more Omega 6 and 1.5 times more Carbohydrate than Bolillo Mexican Bread.
• While 5 oz of Bollilo Mexican Roll Bread contain more Saturated Fat, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Bolillo Mexican Bread offer comparable quantities of Fat, Omega 3 and Protein per five ounces.
• 5 ounces of Rice crackers provide inadequate amounts of Fiber