Comparing Nutrients in 300 calories Bolillo Mexican Bread VS Valencia Oranges

Weight per 300 calories

• Bolillo Mexican Bread: 94g
• Valencia Oranges: 612g

Bolillo Mexican Bread has 6.5 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Bolillo Mexican Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	1.6% 0.27g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	4.6% 3.35g	NA	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	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.1% 0.94μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.5% 0.64mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.2% 0.41mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.57% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.87% 38.7mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	25% 0.23mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	6.74% 28.3mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	6.12% 0.14mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	3.63% 124mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	66.6% 36.6μg	NA	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	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.66% 24.6g	14.3% 529g	3700g per day for Men 19-50 years

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

• Bollilo Mexican Roll Bread has 1.2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.1 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 77.9 times more Vitamin A, 3.1 times more Vitamin B5, 3.9 times more Vitamin B6, 2 times more Vitamin B9 and 1573.8 times more Vitamin C than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 300 kcal.

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

• Bollilo Mexican Roll Bread has 6.7 times more Iron, 4.6 times more Manganese, more Sodium and 2.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.3 times more Calcium, 1.8 times more Copper, 2.2 times more Magnesium, 8.9 times more Potassium and 21.5 times more Water than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Raw Valencia Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Bollilo Mexican Roll Bread has 3 times more Fat, 6.2 times more Saturated Fat, 3.4 times more Omega 6 and 1.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Omega 3, 1.4 times more Carbohydrate and 7.4 times more Fiber than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Bollilo Mexican Roll Bread as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.