Comparing Nutrients in 100 grams Bolillo Mexican Bread VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Rice crackers	10%	11%	79%

Macro Nutrients

	Bolillo Mexican Bread	Rice crackers	Recommended Dietary Allowance
Energy	11% 318kcal	14.3% 416kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	9.3% 1.6g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.8g	63.6% 82.6g	130g per day for Men 19-50 years
Sugars	4.9% 3.55g	0% 0g	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	1.6% 1.15g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Rice crackers	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.08% 0.11mg	42.6% 0.55mg	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	31.8% 127μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.4% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0% 0mg	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	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.1% 11μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Rice crackers	Recommended Dietary Allowance
Calcium	4.1% 41mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	33.4% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	48.8% 3.9mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	177% 4.07mg	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	16% 111mg	51.7% 362mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	7.15% 243mg	3400mg per day for Men 19-50 years
Selenium	70.5% 38.8μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	33.7% 506mg	15.5% 233mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.003% 0.11g	3700g per day for Men 19-50 years

Nutrient Comparison: Bolillo Mexican Bread VS Rice crackers per 100 g

Compare the macro and micronutrient content in 100 g of Bolillo Mexican Bread versus 100 g of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Bolillo Mexican Bread vs Rice crackers:

• 100 grams of Bolillo Mexican Bread have 1.6 times more Vitamin B1, 4.3 times more Vitamin B2, 5.8 times more Vitamin B9, more Vitamin B12 and 5.2 times more Vitamin K than Rice crackers.
• While 100 g of Rice crackers contain 3.1 times more Vitamin B5, 5.3 times more Vitamin B6 and more Vitamin E than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Rice crackers provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Bolillo Mexican Bread have insufficient amounts of Vitamin E
• 100 grams of Rice crackers have insufficient amounts of Vitamin B12 and Vitamin K
• Both Bollilo Mexican Roll Bread as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Bolillo Mexican Bread vs Rice crackers:

• 100 grams of Bolillo Mexican Bread have more Calcium, more Iron, 1.5 times more Selenium and 2.2 times more Sodium than Rice crackers.
• While 100 g of Rice crackers contain 2.2 times more Copper, 5.2 times more Magnesium, 6 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Bollilo Mexican Roll Bread.
• 100 grams of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 100 grams:

• 100 grams of Bolillo Mexican Bread have more Saturated Fat, more Sugars and more Fiber than Rice crackers.
• While 100 g of Rice crackers contain 1.3 times more Energy, 1.6 times more Omega 6 and 1.5 times more Carbohydrate than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Rice crackers offer comparable quantities of Fat, Omega 3 and Protein per 100 grams.
• 100 grams of Rice crackers provide inadequate amounts of Fiber