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Comparing Nutrients in 100 grams Bolillo Mexican BreadVS Almonds

Macros Ratio

Protein Fat Carbs

Bolillo Mexican Bread
13%
16%
71%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

11%318kcal
Energy
20%579kcal
318 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.98%5.8g
Fat
51.5%50g
5.8 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.38%1.4g
Saturated Fat
12%3.8g
1.4 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.2%0.051g
Omega 3
0.19%0.003g
0.051 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.7%0.97g
Omega 6
72.5%12.3g
0.97 gvs12.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.34%1mg
Cholesterol
0%0mg
1 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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43%55.8g
Carbohydrate
16.6%21.6g
55.8 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.9%3.55g
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.55 gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.6%1.15g
Fructose
0.15%0.11g
≤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]
1.15 gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.4g
Glucose
%0.17g
0.4 gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%3.95g
0 gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.8%2.2g
Fiber
33%12.5g
2.2 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.7g
Protein
37.8%21g
10.7 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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56.7%0.68mg
Vitamin B1
17%0.21mg
Thiamine
0.68 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33%0.43mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.43 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35%5.6mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
5.6 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.4%0.52mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.52 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.08%0.11mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.11 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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31.8%127μg
Vitamin B9
11%44μg
Folates and Folic Acid
127 μgvs44 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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5.4%0.13μg
Vitamin B12
0%0μg
Cobalamin
0.13 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.22%0.2mg
Vitamin C
0%0mg
Ascorbic acid
0.2 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
0 mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.1%11μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
11 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.1%41mg
Calcium
27%269mg
41 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15%0.14mg
Copper
115%1.03mg
0.14 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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48.8%3.9mg
Iron
46.4%3.7mg
3.9 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.14%30mg
Magnesium
64.3%270mg
30 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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29.6%0.68mg
Manganese
95%2.18mg
0.68 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%111mg
Phosphorus
68.7%481mg
111 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.85%131mg
Potassium
21.6%733mg
131 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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70.5%38.8μg
Selenium
7.45%4.1μg
38.8 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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33.7%506mg
Sodium
0.067%1mg
506 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8%0.88mg
Zinc
28.4%3.12mg
0.88 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.7%26g
Water
0.12%4.4g
26 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Bolillo Mexican Bread vs Almonds:
Comparing minerals per 100 grams for Bolillo Mexican Bread vs Almonds:
Comparison of macro-nutrients per 100 grams:



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