Comparing Nutrients in 14 ounces Pan De Torta Salvadoran Bread VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Brazilnuts	Recommended Dietary Allowance
Energy	53.4% 1548kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	71.4% 69.3g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	200% 64g	32g per day for Men 19-50 years
Omega 3	301% 4.8g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	569% 97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	36% 46.6g	130g per day for Men 19-50 years
Sugars	99% 72g	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 68.7g	% 9.25g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	50% 28g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Brazilnuts	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	37.6% 5.64mg	149% 22.4mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	18.3% 183mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	103% 1548mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	146% 16mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.37% 13.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Pan De Torta Salvadoran Bread versus 14 oz of Brazilnuts 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 Brazilnuts:

• 14 ounces of Pan De Torta Salvadoran Bread have 5.1 times more Vitamin B2, 15.9 times more Vitamin B3 and 3 times more Vitamin B5 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 8.8 times more Vitamin B1, 2 times more Vitamin B6 and 4 times more Vitamin E than Pan De Torta Salvadoran Pound Cake Type Bread.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3

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

• 14 ounces of Pan De Torta Salvadoran Bread have 130 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 3.5 times more Calcium, 58.1 times more Copper, 19.8 times more Magnesium, 4.7 times more Manganese, 2.4 times more Phosphorus, 3.1 times more Potassium, 142 times more Selenium and 6.5 times more Zinc than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Brazilnuts contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pan De Torta Salvadoran Bread have 33.7 times more Omega 3, 4.4 times more Carbohydrate and 7.8 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.7 times more Energy, 3.8 times more Fat, 5.3 times more Saturated Fat, 3 times more Omega 6, 4.4 times more Fiber and 2 times more Protein than Pan De Torta Salvadoran Pound Cake Type Bread.