Comparing Nutrients in 7 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	29.6% 857kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	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	95% 123g	85% 111g	130g per day for Men 19-50 years
Sugars	38.6% 28g	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	2.14% 1.55g	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	% 0.48g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 25.2g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	50% 28g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.8% 10mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	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	68.5% 274μg	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	30.6% 4.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83% 100μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	24.4% 244mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	29.8% 0.27mg	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	94% 7.54mg	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	76.5% 536mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	39.7% 595mg	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	0.37% 13.8g	1.4% 51.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Bolillo Mexican Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, peas, roasted, wasabi-flavored 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 Snacks, peas, roasted, wasabi-flavored vs Bolillo Mexican Bread:

• 7 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 7 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 seven ounces.
• 7 ounces of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Snacks, peas, roasted, wasabi-flavored vs Bolillo Mexican Bread:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.