Comparing Nutrients in 7 ounces Bolillo Mexican Bread VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Bolillo Mexican Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	21.8% 631kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.9g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	9.7% 7.04g	4.02% 2.9g	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	3.15% 2.3g	NA	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	37.7% 21g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.3% 11mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	20% 0.26mg	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	63% 252μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.7% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.6μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	7.5% 0.067mg	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	97% 7.74mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	19.2% 0.44mg	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	31.5% 220mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.4% 51.7g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bolillo Mexican Bread vs Cooked Chopped Frozen Broccoli:

• Bollilo Mexican Roll Bread has 12.4 times more Vitamin B1, 5.3 times more Vitamin B2, 12.2 times more Vitamin B3, 1.9 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 200.5 times more Vitamin C, more Vitamin E and 8.1 times more Vitamin K than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 7 oz.
• Both Bollilo Mexican Roll Bread as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Bolillo Mexican Bread vs Cooked Chopped Frozen Broccoli:

• Bollilo Mexican Roll Bread has 1.2 times more Calcium, 4 times more Copper, 6.4 times more Iron, 2.3 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus, 55.4 times more Selenium, 46 times more Sodium and 3.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.5 times more Water than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Bollilo Mexican Roll Bread has 11.4 times more Energy, 48.3 times more Fat, 77.8 times more Saturated Fat, 1.2 times more Omega 3, 74.3 times more Omega 6, 10.4 times more Carbohydrate, 2.4 times more Sugars and 3.4 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Fiber than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.