Comparing Nutrients in 7 ounces Roasted Almonds VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Roasted Almonds	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	41% 1187kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	11.3% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	85% 111g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	9.7% 7.04g	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	0.027% 0.02g	3.15% 2.3g	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	% 0.02g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 0g	g per day for Men 19-50 years
Fiber	57% 21.6g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	16% 0.21mg	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	27.3% 109μg	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.7% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	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	316% 47.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	53% 532mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	29.8% 0.27mg	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	93% 7.4mg	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	58.7% 1.35mg	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	134% 935mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	1.4% 51.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Bolillo Mexican Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Bolillo Mexican Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Bolillo Mexican Bread:

• 7 ounces of Roasted Almonds have 2.8 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin E than Bolillo Mexican Bread.
• While 7 oz of Bollilo Mexican Roll Bread contain 8.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• 7 ounces of Bolillo Mexican Bread have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Bolillo Mexican Bread:

• 7 ounces of Roasted Almonds have 6.5 times more Calcium, 8.1 times more Copper, 9.3 times more Magnesium, 3.3 times more Manganese, 4.2 times more Phosphorus, 5.4 times more Potassium and 3.8 times more Zinc than Bolillo Mexican Bread.
• While 7 oz of Bollilo Mexican Roll Bread contain 19.4 times more Selenium and 168.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Bolillo Mexican Bread contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.9 times more Energy, 9.1 times more Fat, 2.9 times more Saturated Fat, 13.4 times more Omega 6, 1.4 times more Sugars, 5 times more Fiber and 2 times more Protein than Bolillo Mexican Bread.
• While 7 oz of Bollilo Mexican Roll Bread contain 5.1 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3