Comparing Nutrients in 300 calories Bolillo Mexican Bread VS Oranges

Weight per 300 calories

• Bolillo Mexican Bread: 94g
• Oranges: 638g

Bolillo Mexican Bread has 6.8 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Bolillo Mexican Bread	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	0.68% 0.11g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	4.6% 3.35g	82.3% 59.7g	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	18% 10g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Oranges	Recommended Dietary Allowance
Vitamin A	0.1% 0.94μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.5% 0.64mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.2% 0.41mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	29.5% 0.38mg	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	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.57% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Oranges	Recommended Dietary Allowance
Calcium	3.87% 38.7mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	32% 0.29mg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	6.74% 28.3mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	6.94% 0.16mg	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	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	3.63% 124mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	66.6% 36.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	32% 477mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.66% 24.6g	15% 554g	3700g per day for Men 19-50 years

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

• Bollilo Mexican Roll Bread has 1.6 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 74.4 times more Vitamin A, 3.3 times more Vitamin B5, 3.9 times more Vitamin B6, 1.6 times more Vitamin B9, 1799.7 times more Vitamin C and more Vitamin E than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Raw Oranges have similar amounts of Vitamin B1 per 300 kcal.
• Both Bollilo Mexican Roll Bread as well as Raw Oranges have insufficient amounts of Vitamin D in 300 kcal.

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

• Bollilo Mexican Roll Bread has 5.8 times more Iron, 4 times more Manganese, 11.5 times more Selenium, more Sodium and 1.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6.6 times more Calcium, 2.3 times more Copper, 2.3 times more Magnesium, 9.3 times more Potassium and 22.5 times more Water than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Raw Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Bollilo Mexican Roll Bread has 7.1 times more Fat, 13.8 times more Saturated Fat, 7.9 times more Omega 6 and 1.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.4 times more Carbohydrate, 17.8 times more Sugars and 7.4 times more Fiber than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Raw Oranges have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Bollilo Mexican Roll Bread as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.