Comparing Nutrients in 5 ounces Snacks, peas, roasted, wasabi-flavored VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	21% 612kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	8.48% 8.22g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	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	68% 88g	61% 79g	130g per day for Men 19-50 years
Sugars	27.6% 20g	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	1.53% 1.1g	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	% 0.34g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	35.7% 20g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.2% 0.45mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.8% 0.78mg	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	49% 196μg	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	22% 3.27mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.4% 71.3μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	17.4% 174mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	67.3% 5.4mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	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	54.7% 383mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Bolillo Mexican Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, peas, roasted, wasabi-flavored 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 Snacks, peas, roasted, wasabi-flavored vs Bolillo Mexican Bread:

• 5 ounces of Snacks, peas, roasted, wasabi-flavored have 77 times more Vitamin A, 5.2 times more Vitamin B6, more Vitamin E and 4.6 times more Vitamin K than Bolillo Mexican Bread.
• While 5 oz of Bollilo Mexican Roll Bread contain 1.4 times more Vitamin B2 and more Vitamin B12 than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Bolillo Mexican Bread provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12
• 5 ounces of Bolillo Mexican Bread have insufficient amounts of Vitamin A and Vitamin E
• Both Snacks, peas, roasted, wasabi-flavored as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, peas, roasted, wasabi-flavored vs Bolillo Mexican Bread:

• 5 ounces of Snacks, peas, roasted, wasabi-flavored have 3 times more Calcium, 3.3 times more Copper, 3.4 times more Magnesium, 1.8 times more Manganese, 2.4 times more Phosphorus, 5.6 times more Potassium and 3.8 times more Zinc than Bolillo Mexican Bread.
• While 5 oz of Bollilo Mexican Roll Bread contain 5.4 times more Selenium and 1.7 times more Sodium than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Bolillo Mexican Bread contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, peas, roasted, wasabi-flavored have 1.4 times more Energy, 2.4 times more Fat, 3.8 times more Saturated Fat, 2.6 times more Omega 3, 1.9 times more Omega 6, 4 times more Sugars, 1.7 times more Fiber and 1.3 times more Protein than Bolillo Mexican Bread.
• Both Snacks, peas, roasted, wasabi-flavored and Bolillo Mexican Bread offer comparable quantities of Carbohydrate per five ounces.