Comparing Nutrients in 500 calories Bolillo Mexican Bread VS Canned Carrots with Salt

Weight per 500 calories

• Bolillo Mexican Bread: 157g
• Canned Carrots with Salt: 2000g

Bolillo Mexican Bread has 12.7 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Bolillo Mexican Bread or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Bolillo Mexican Bread	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	8.93% 1.5g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0.54% 1.57mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.5% 87.7g	85.2% 111g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	68.4% 49.6g	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	2.5% 1.8g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.1% 3.46g	79% 30g	38g per day for Men 19-50 years
Protein	30% 16.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.17% 1.57μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	172% 2.24mg	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	50% 200μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.5% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.35% 0.31mg	60% 54mg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.3% 17μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	231% 2.08mg	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	76.7% 6.13mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	11.2% 47mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	391% 9mg	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	25% 175mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	1.1% 41g	50.2% 1859g	3700g per day for Men 19-50 years

Bolillo Mexican Bread VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bolillo Mexican Bread or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Bolillo Mexican Bread vs Canned Carrots with Salt:

• 500 calories of Bolillo Mexican Bread have 3 times more Vitamin B1 than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 7097.8 times more Vitamin A, 1.3 times more Vitamin B3, 3.3 times more Vitamin B5, 13.6 times more Vitamin B6, 171.7 times more Vitamin C, more Vitamin E and 11.4 times more Vitamin K than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Canned Carrots with Salt provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• 500 calories of Bolillo Mexican Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Bollilo Mexican Roll Bread as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Bolillo Mexican Bread vs Canned Carrots with Salt:

• 500 calories of Bolillo Mexican Bread have 7.6 times more Selenium than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 7.8 times more Calcium, 9.8 times more Copper, 2.1 times more Iron, 3.4 times more Magnesium, 8.4 times more Manganese, 2.8 times more Phosphorus, 17.4 times more Potassium, 6.1 times more Sodium, 3.8 times more Zinc and 45.4 times more Water than Bollilo Mexican Roll Bread.
• 500 calories of Bolillo Mexican Bread lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Bolillo Mexican Bread have 1.3 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2.7 times more Omega 3, 1.3 times more Carbohydrate, 8.9 times more Sugars and 8.7 times more Fiber than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Canned Carrots with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Bolillo Mexican Bread provide inadequate amounts of Omega 3 and Fiber
• Both Bollilo Mexican Roll Bread as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.