Comparing Nutrients in 300 calories AlmondsVS Bolillo Mexican Bread

Weight per 300 calories

Almonds

51.8g

Bolillo Mexican Bread

94g

Almonds have 1.8 times more energy per 100g than Bolillo Mexican Bread. It has very high energy density when compared to other foods. Bollilo Mexican Roll Bread having high energy density.

Which food has more nutrients per 300 calories - Almonds or Bolillo Mexican Bread?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Bolillo Mexican Bread

13%

16%

71%

300 kcal ▼

Macro Nutrients

Almondsvs Bolillo Mexican Bread

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.7%26g

Fat

5.64%5.47g

26 gvs5.47 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g

Saturated Fat

4.13%1.32g

1.97 gvs1.32 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g

Omega 3

3%0.048g

0.002 gvs0.048 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g

Omega 6

5.36%0.91g

6.4 gvs0.91 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0.33%0.94mg

0 mgvs0.94 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.6%11g

Carbohydrate

40.5%52.6g

11 gvs52.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g

Sugars

4.6%3.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.25 gvs3.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g

Fructose

1.5%1.1g

≤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]

0.057 gvs1.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g

Glucose

%0.38g

0.088 gvs0.38 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g

Sucrose

%0g

2.05 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.48g

Fiber

5.46%2.08g

6.48 gvs2.08 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g

Protein

18%10g

11 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Bolillo Mexican Bread

0%0μg

Vitamin A

0.1%0.94μg

RAE, retinol activity equivalents

0 μgvs0.94 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg

Vitamin B1

53.5%0.64mg

Thiamine

0.11 mgvs0.64 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg

Vitamin B2

31.2%0.41mg

Riboflavin

0.59 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

33%5.27mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs5.27 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg

Vitamin B5

9.8%0.49mg

Pantothenic acid

0.24 mgvs0.49 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg

Vitamin B6

7.6%0.099mg

Pyridoxine

0.071 mgvs0.099 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.7%22.8μg

Vitamin B9

30%120μg

Folates and Folic Acid

22.8 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

5.1%0.12μg

Cobalamin

0 μgvs0.12 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.21%0.19mg

Ascorbic acid

0 mgvs0.19 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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88.5%13.3mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

13.3 mgvs0 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

8.57%10.3μg

Phytomenadione or phylloquinone

0 μgvs10.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Bolillo Mexican Bread

14%139mg

Calcium

3.87%38.7mg

139 mgvs38.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg

Copper

14%0.13mg

0.53 mgvs0.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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24%1.92mg

Iron

46%3.68mg

1.92 mgvs3.68 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg

Magnesium

6.74%28.3mg

140 mgvs28.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg

Manganese

28%0.64mg

1.13 mgvs0.64 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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52%23.5μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

23.5 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.6%249mg

Phosphorus

15%105mg

249 mgvs105 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg

Potassium

3.63%124mg

380 mgvs124 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg

Selenium

66.6%36.6μg

2.12 μgvs36.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.035%0.52mg

Sodium

32%477mg

0.52 mgvs477 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg

Zinc

7.55%0.83mg

1.6 mgvs0.83 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.3g

Water

0.66%24.6g

2.3 gvs24.6 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Almonds vs Bolillo Mexican Bread:

Almonds have 1.5 times more Vitamin B2 and more Vitamin E than Bollilo Mexican Roll Bread.
While Bollilo Mexican Roll Bread contains 6 times more Vitamin B1, 2.8 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
Both Almonds as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Bolillo Mexican Bread:

Almonds have 3.6 times more Calcium, 4.2 times more Copper, 4.9 times more Magnesium, 1.8 times more Manganese, 2.4 times more Phosphorus, 3.1 times more Potassium and 1.9 times more Zinc than Bollilo Mexican Roll Bread.
While Bollilo Mexican Roll Bread contains 1.9 times more Iron, 17.2 times more Selenium and 921.3 times more Sodium than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 4.7 times more Fat, 1.5 times more Saturated Fat, 7 times more Omega 6 and 3.1 times more Fiber than Bollilo Mexican Roll Bread.
While Bollilo Mexican Roll Bread contains 31 times more Omega 3, 4.7 times more Carbohydrate and 1.5 times more Sugars than Almonds.
Both Almonds and Bollilo Mexican Roll Bread have similar amounts of Energy and Protein per 300 kcal.
Both Almonds as well as Bollilo Mexican Roll Bread have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsBolillo Mexican BreadVS Blanched AlmondsAlmondsVS Cookie, with peanut butter filling, chocolate-coatedBolillo Mexican BreadVS Cookie, with peanut butter filling, chocolate-coated

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Bolillo Mexican Bread

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Bolillo Mexican Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: