Comparing Nutrients in 14 ounces Pan De Torta Salvadoran Bread VS 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	53.4% 1548kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	71.4% 69.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	301% 4.8g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	99% 72g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 68.7g	% 17g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	23% 8.73g	38g per day for Men 19-50 years
Protein	50% 28g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	18.3% 183mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	17% 0.15mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	103% 1548mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.4% 89g	9.22% 341g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Pan De Torta Salvadoran Bread have 3.5 times more Vitamin B2, 11.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 9.5 times more Vitamin E than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.6 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 B1 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E

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

• 14 ounces of Pan De Torta Salvadoran Bread have 16.9 times more Iron, 1.7 times more Magnesium, 9 times more Manganese, 13 times more Phosphorus, 1.3 times more Potassium, more Selenium, 390 times more Sodium and 7.8 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.3 times more Copper and 3.8 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 Calcium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pan De Torta Salvadoran Bread have 8 times more Energy, 116.3 times more Fat, 178.9 times more Saturated Fat, 134.8 times more Omega 3, 354.8 times more Omega 6, 4.1 times more Carbohydrate, 2.1 times more Sugars and 7.8 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 9 times more Fructose and 1.3 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein