Comparing Nutrients in 1 kilogram Bolillo Mexican Bread VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Cauliflower	26%	8%	66%

Macro Nutrients

	Bolillo Mexican Bread	Cauliflower	Recommended Dietary Allowance
Energy	110% 3180kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	59.8% 58g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	43.8% 14g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	57% 9.66g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	49% 35.5g	26.3% 19g	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	16% 11.5g	13.4% 9.7g	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	% 4g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	52.6% 20g	38g per day for Men 19-50 years
Protein	190% 107g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	142% 1.84mg	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	318% 1270μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	54% 1.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	536% 482mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Cauliflower	Recommended Dietary Allowance
Calcium	41% 410mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	488% 39mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	67.4% 1.55mg	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	159% 1110mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	705% 388μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	337% 5060mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	7.04% 261g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Bolillo Mexican Bread VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Bolillo Mexican Bread versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bolillo Mexican Bread vs Cauliflower:

• 1 kilogram of Bolillo Mexican Bread has 13.6 times more Vitamin B1, 7.2 times more Vitamin B2, 11 times more Vitamin B3, 2.2 times more Vitamin B9 and more Vitamin B12 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 241 times more Vitamin C and 1.4 times more Vitamin K than Bollilo Mexican Roll Bread.
• 1 kilogram of Bolillo Mexican Bread have insufficient amounts of Vitamin C
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin B12
• Both Bollilo Mexican Roll Bread as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Bolillo Mexican Bread vs Cauliflower:

• 1 kilogram of Bolillo Mexican Bread has 1.9 times more Calcium, 3.5 times more Copper, 9.3 times more Iron, 2 times more Magnesium, 4.4 times more Manganese, 2.5 times more Phosphorus, 64.7 times more Selenium, 16.9 times more Sodium and 3.3 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.3 times more Potassium and 3.5 times more Water than Bollilo Mexican Roll Bread.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bolillo Mexican Bread has 12.7 times more Energy, 20.7 times more Fat, 10.8 times more Saturated Fat, 3.4 times more Omega 3, 60.4 times more Omega 6, 11.2 times more Carbohydrate, 1.9 times more Sugars and 5.5 times more Protein than Cauliflower.
• Both Bolillo Mexican Bread and Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6