Comparing Nutrients in 300 calories Bolillo Mexican Bread VS Frozen Broccoli Spears

Weight per 300 calories

• Bolillo Mexican Bread: 94g
• Frozen Broccoli Spears: 1035g

Bolillo Mexican Bread has 11 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Bolillo Mexican Bread or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Bolillo Mexican Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0.33% 0.94mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.6g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	4.6% 3.35g	21% 15.2g	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	1.5% 1.1g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.46% 2.08g	81.7% 31g	38g per day for Men 19-50 years
Protein	18% 10g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.1% 0.94μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.5% 0.64mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.2% 0.41mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	139% 1.8mg	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	30% 120μg	243% 972μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.1% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.57% 10.3μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.87% 38.7mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	41.4% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	46% 3.68mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	6.74% 28.3mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	115% 2.65mg	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	15% 105mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	3.63% 124mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	66.6% 36.6μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	32% 477mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.66% 24.6g	25.3% 937g	3700g per day for Men 19-50 years

Bolillo Mexican Bread VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bolillo Mexican Bread or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Bolillo Mexican Bread vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 625 times more Vitamin A, 2.9 times more Vitamin B2, 5.1 times more Vitamin B5, 18.3 times more Vitamin B6, 8.1 times more Vitamin B9, 3744.7 times more Vitamin C, more Vitamin E and 102 times more Vitamin K than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Bolillo Mexican Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Bollilo Mexican Roll Bread as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Bolillo Mexican Bread vs Frozen Broccoli Spears:

• 300 calories of Bolillo Mexican Bread have 1.9 times more Selenium and 2.7 times more Sodium than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 11 times more Calcium, 2.9 times more Copper, 2 times more Iron, 5.8 times more Magnesium, 4.1 times more Manganese, 5.8 times more Phosphorus, 20.9 times more Potassium, 4.2 times more Zinc and 38.1 times more Water than Bollilo Mexican Roll Bread.
• 300 calories of Bolillo Mexican Bread lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Broccoli Spears contain 26.9 times more Omega 3, 4.5 times more Sugars, 15 times more Fiber and 3.2 times more Protein than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Bolillo Mexican Bread provide inadequate amounts of Omega 3 and Fiber
• Both Bollilo Mexican Roll Bread as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.