Comparing Nutrients in 5 ounces Bolillo Mexican Bread VS 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	15.5% 451kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	8.48% 8.22g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	13% 17g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	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	2.25% 1.63g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	27% 15g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.9mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	6.87% 0.089mg	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	45% 180μg	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.68% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	76.4% 68.7mg	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	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.8% 58mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	5.83% 0.052mg	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	69% 5.53mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	1.4% 0.033mg	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	22.5% 157mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	NA	55μg per day for Men 19-50 years
Sodium	48% 717mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	1% 37g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Bolillo Mexican Bread vs Valencia Oranges:

• Bollilo Mexican Roll Bread has 7.8 times more Vitamin B1, 10.8 times more Vitamin B2, 20.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and 242.5 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 5 oz.

Comparing minerals per 5 ounces for Bolillo Mexican Bread vs Valencia Oranges:

• Bollilo Mexican Roll Bread has 3.6 times more Copper, 43.3 times more Iron, 3 times more Magnesium, 29.6 times more Manganese, 6.5 times more Phosphorus, more Sodium and 14.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Potassium and 3.3 times more Water than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Raw Valencia Oranges have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Bollilo Mexican Roll Bread has 6.5 times more Energy, 19.3 times more Fat, 40 times more Saturated Fat, 3.2 times more Omega 3, 22 times more Omega 6, 4.7 times more Carbohydrate and 10.2 times more Protein than Raw Valencia Oranges.
• Both Bollilo Mexican Roll Bread and Raw Valencia Oranges have similar amounts of Fiber per 5 oz.
• Both Bollilo Mexican Roll Bread as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.