Comparing Nutrients in 100 calories Bolillo Mexican Bread VS Tomatoes

Weight per 100 calories

• Bolillo Mexican Bread: 31.4g
• Tomatoes: 556g

Bolillo Mexican Bread has 17.7 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Bolillo Mexican Bread or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Bolillo Mexican Bread	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.82g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0.11% 0.31mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	1.54% 1.1g	20% 14.6g	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	0.5% 0.36g	10.5% 7.6g	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	% 0.13g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	1.82% 0.69g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	6% 3.35g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.035% 0.31μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.27% 0.16mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.54% 0.033mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.7% 0.041μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.07% 0.063mg	84.6% 76mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.86% 3.43μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Tomatoes	Recommended Dietary Allowance
Calcium	1.3% 13mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	4.7% 0.042mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	15.3% 1.23mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	2.25% 9.43mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	27.5% 0.63mg	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	5% 35mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	22% 12.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.5% 0.28mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Bolillo Mexican Bread vs Tomatoes:

• Bollilo Mexican Roll Bread has 1.3 times more Vitamin B2 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 742 times more Vitamin A, 1.9 times more Vitamin B3, 3 times more Vitamin B5, 13.5 times more Vitamin B6, 2.1 times more Vitamin B9, 1210.2 times more Vitamin C, more Vitamin E and 12.8 times more Vitamin K than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 100 kcal.
• Both Bollilo Mexican Roll Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Bolillo Mexican Bread vs Tomatoes:

• Bollilo Mexican Roll Bread has more Selenium and 5.7 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.3 times more Calcium, 7.7 times more Copper, 6.5 times more Magnesium, 3 times more Manganese, 3.8 times more Phosphorus, 32 times more Potassium, 3.4 times more Zinc and 64.1 times more Water than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Raw Ripe Red Tomatoes have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Bollilo Mexican Roll Bread has 1.6 times more Fat and 2.8 times more Saturated Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Omega 6, 13.1 times more Sugars, 21 times more Fructose, 9.6 times more Fiber and 1.5 times more Protein than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Bollilo Mexican Roll Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.