Comparing Nutrients in 14 ounces Pan De Torta Salvadoran Bread VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Dried Beechnuts	Recommended Dietary Allowance
Energy	53.4% 1548kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	71.4% 69.3g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	301% 4.8g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	429% 73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	102% 133g	130g per day for Men 19-50 years
Sugars	99% 72g	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	1.37% 0.99g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 68.7g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	NA	38g per day for Men 19-50 years
Protein	50% 28g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	209% 2.7mg	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	112% 448μg	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	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.6% 5.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Dried Beechnuts	Recommended Dietary Allowance
Calcium	18.3% 183mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	295% 2.66mg	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	109% 8.73mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	231% 5.32mg	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	170% 1191mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	NA	55μg per day for Men 19-50 years
Sodium	103% 1548mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Pan De Torta Salvadoran Bread versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pan De Torta Salvadoran Bread vs Dried Beechnuts:

• 14 ounces of Pan De Torta Salvadoran Bread have 5.4 times more Vitamin B3 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 4.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B5 and 13.7 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.

Comparing minerals per 14 ounces for Pan De Torta Salvadoran Bread vs Dried Beechnuts:

• 14 ounces of Pan De Torta Salvadoran Bread have 46 times more Calcium, more Magnesium, more Phosphorus, 10.3 times more Sodium and 1.7 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 22.3 times more Copper, 5.2 times more Manganese and 4.8 times more Potassium than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Dried Beechnuts contain similar levels of Iron per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pan De Torta Salvadoran Bread have 1.5 times more Carbohydrate than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.5 times more Energy, 2.9 times more Fat, 1.9 times more Saturated Fat, 1.4 times more Omega 3 and 2.3 times more Omega 6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Dried Beechnuts offer comparable quantities of Protein per 14 ounces.