Comparing Nutrients in 300 calories Bolillo Mexican Bread VS Boiled Carrots

Weight per 300 calories

• Bolillo Mexican Bread: 94g
• Boiled Carrots: 857g

Bolillo Mexican Bread has 9.1 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Bolillo Mexican Bread	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	4.4% 0.75g	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	54% 70.5g	130g per day for Men 19-50 years
Sugars	4.6% 3.35g	40.8% 29.6g	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	1.5% 1.1g	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	5.46% 2.08g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	18% 10g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.1% 0.94μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.5% 0.64mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.2% 0.41mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.57% 10.3μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.87% 38.7mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.74% 28.3mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	57.8% 1.33mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	3.63% 124mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	66.6% 36.6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	32% 477mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.66% 24.6g	21% 773g	3700g per day for Men 19-50 years

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

• Bollilo Mexican Roll Bread has more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7741 times more Vitamin A, 4.1 times more Vitamin B5, 13.2 times more Vitamin B6, 163.5 times more Vitamin C, more Vitamin E and 11.4 times more Vitamin K than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Bollilo Mexican Roll Bread as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Bolillo Mexican Bread vs Boiled Carrots:

• Bollilo Mexican Roll Bread has 1.3 times more Iron and 6.1 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.6 times more Calcium, 3 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 16.3 times more Potassium, 2.1 times more Zinc and 31.4 times more Water than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Boiled and Drained Carrots have similar amounts of Copper and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Bollilo Mexican Roll Bread has 3.5 times more Fat, 5.1 times more Saturated Fat, 5.6 times more Omega 3, 1.2 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Carbohydrate, 8.8 times more Sugars, 2.8 times more Fructose and 12.4 times more Fiber than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Bollilo Mexican Roll Bread as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.