Comparing Nutrients in 500 calories Bolillo Mexican Bread VS Valencia Oranges

Weight per 500 calories

• Bolillo Mexican Bread: 157g
• Valencia Oranges: 1020g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.93% 1.5g	2.64% 0.45g	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	93% 121g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	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	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	67% 25.5g	38g per day for Men 19-50 years
Protein	30% 16.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.17% 1.57μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	14.3% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	11.2% 47mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	NA	55μg per day for Men 19-50 years
Sodium	53% 796mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	1.1% 41g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Bollilo Mexican Roll Bread as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.