Comparing Nutrients in 100 calories Pan De Torta Salvadoran Bread VS Navel Oranges

Weight per 100 calories

• Pan De Torta Salvadoran Bread: 25.6g
• Navel Oranges: 204g

Pan De Torta Salvadoran Bread has 8 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Pan De Torta Salvadoran Bread or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.47g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	6.4% 4.64g	24% 17.3g	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	0.088% 0.064g	6.33% 4.6g	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	% 0.069g	% 4.02g	g per day for Men 19-50 years
Sucrose	% 4.44g	% 8.73g	g per day for Men 19-50 years
Fiber	1.15% 0.44g	12% 4.5g	38g per day for Men 19-50 years
Protein	3.23% 1.8g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.55% 0.046mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.82% 0.14mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.99% 0.013mg	12.4% 0.16mg	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	NA	17.3% 69.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	134% 121mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.43% 0.36mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Navel Oranges	Recommended Dietary Allowance
Calcium	1.18% 11.8mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	0.85% 0.008mg	8.84% 0.08mg	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	7.05% 0.56mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	1.16% 4.87mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	2.57% 0.059mg	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	11% 77mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	1.6% 54mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	6.3% 3.46μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	1.45% 0.16mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	0.16% 5.74g	4.74% 175g	3700g per day for Men 19-50 years

Pan De Torta Salvadoran Bread VS Navel Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pan De Torta Salvadoran Bread or Navel Oranges?

Lets compare vitamin content per 100 calories of Pan De Torta Salvadoran Bread vs Navel Oranges:

• 100 calories of Pan De Torta Salvadoran Bread have 1.4 times more Vitamin B3 than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 7.7 times more Vitamin B1, 2.3 times more Vitamin B2, 3.8 times more Vitamin B5 and 12.6 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Navel Oranges provide similar amounts of Vitamin E per 100 calories.
• 100 calories of Pan De Torta Salvadoran Bread have insufficient amounts of Vitamin B1 and Vitamin B6

Comparing minerals per 100 calories for Pan De Torta Salvadoran Bread vs Navel Oranges:

• 100 calories of Pan De Torta Salvadoran Bread have 2.1 times more Iron, 1.6 times more Phosphorus, more Selenium and 49 times more Sodium than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 7.4 times more Calcium, 10.3 times more Copper, 4.6 times more Magnesium, 6.3 times more Potassium and 30.6 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Navel Oranges contain similar levels of Manganese per 100 calories.
• 100 calories of Pan De Torta Salvadoran Bread lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• 100 calories of Navel Oranges lack sufficient amounts of Selenium
• Both Pan De Torta Salvadoran Pound Cake Type Bread as well as Raw Navel Oranges lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Pan De Torta Salvadoran Bread have 14.6 times more Fat, 22.5 times more Saturated Fat, 16.9 times more Omega 3 and 44.6 times more Omega 6 than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 1.9 times more Carbohydrate, 3.7 times more Sugars, 71.6 times more Fructose and 10.3 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Navel Oranges offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Pan De Torta Salvadoran Bread provide inadequate amounts of Fiber
• 100 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6