Comparing Nutrients in 500 calories Bolillo Mexican Bread VS Cauliflower

Weight per 500 calories

• Bolillo Mexican Bread: 157g
• Cauliflower: 2000g

Bolillo Mexican Bread has 12.7 times more energy per 100g than Cauliflower. It has high energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Bolillo Mexican Bread or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Cauliflower	26%	8%	66%

Macro Nutrients

	Bolillo Mexican Bread	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	8.93% 1.5g	1.9% 0.32g	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	76.5% 99g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	52.7% 38.2g	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	26.8% 19.4g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.1% 3.46g	105% 40g	38g per day for Men 19-50 years
Protein	30% 16.7g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.17% 1.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	283% 3.68mg	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	285% 1140μg	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	1071% 964mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.3% 17μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Cauliflower	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	11.2% 47mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	135% 3.1mg	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	126% 880mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.1% 41g	49.8% 1841g	3700g per day for Men 19-50 years

Bolillo Mexican Bread VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bolillo Mexican Bread or Cauliflower?

Lets compare vitamin content per 500 calories of Bolillo Mexican Bread vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 1.8 times more Vitamin B2, 16.3 times more Vitamin B5, 22.3 times more Vitamin B6, 5.7 times more Vitamin B9, 3065.5 times more Vitamin C, more Vitamin E and 18.1 times more Vitamin K than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Cauliflower provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Bolillo Mexican Bread have insufficient amounts of Vitamin C and Vitamin E
• Both Bollilo Mexican Roll Bread as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Bolillo Mexican Bread vs Cauliflower:

• 500 calories of Bolillo Mexican Bread have 5.1 times more Selenium and 1.3 times more Sodium than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 6.8 times more Calcium, 3.7 times more Copper, 1.4 times more Iron, 6.4 times more Magnesium, 2.9 times more Manganese, 5 times more Phosphorus, 29 times more Potassium, 3.9 times more Zinc and 45 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 kcal of Raw Cauliflower contain 3.7 times more Omega 3, 6.8 times more Sugars, 10.7 times more Fructose, 11.6 times more Fiber and 2.3 times more Protein than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and Cauliflower offer comparable quantities of Energy and Carbohydrate 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 Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.