Comparing Nutrients in 300 calories Bolillo Mexican Bread VS Baked Red Potatoes

Weight per 300 calories

• Bolillo Mexican Bread: 94g
• Baked Red Potatoes: 345g

Bolillo Mexican Bread has 3.7 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Bolillo Mexican Bread or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Bolillo Mexican Bread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	0.99% 0.17g	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	52% 67.6g	130g per day for Men 19-50 years
Sugars	4.6% 3.35g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.55g	g per day for Men 19-50 years
Fiber	5.46% 2.08g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	18% 10g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.1% 0.94μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.5% 0.64mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.2% 0.41mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	56.2% 0.73mg	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	23.3% 93μg	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	48.3% 43.4mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.57% 10.3μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.87% 38.7mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	66.7% 0.6mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.74% 28.3mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	26% 0.6mg	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	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	3.63% 124mg	55.3% 1879mg	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	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.66% 24.6g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Bolillo Mexican Bread vs Baked Red Potatoes:

• Bollilo Mexican Roll Bread has 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B9 and more Vitamin B12 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Vitamin B5, 7.4 times more Vitamin B6 and 230.3 times more Vitamin C than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin K per 300 kcal.
• Both Bollilo Mexican Roll Bread as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Bolillo Mexican Bread vs Baked Red Potatoes:

• Bollilo Mexican Roll Bread has 1.2 times more Calcium, 1.5 times more Iron and 11.5 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.7 times more Copper, 3.4 times more Magnesium, 2.4 times more Phosphorus, 15.2 times more Potassium, 1.7 times more Zinc and 10.8 times more Water than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Baked Whole Red Potatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Bollilo Mexican Roll Bread has 10.6 times more Fat, 9.6 times more Saturated Fat, 5.4 times more Omega 6 and 1.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate, 1.5 times more Sugars and 3 times more Fiber than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Baked Whole Red Potatoes have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Bollilo Mexican Roll Bread as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.