Comparing Nutrients in 14 ounces Pan De Torta Salvadoran Bread VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	53.4% 1548kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	71.4% 69.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	301% 4.8g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	99% 72g	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	% 68.7g	% 0g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	20% 7.54g	38g per day for Men 19-50 years
Protein	50% 28g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	34% 0.44mg	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	7.94% 31.8μg	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	55.6% 50mg	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	18.3% 183mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	11.7% 0.27mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	103% 1548mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	2.4% 89g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Tomatoes in Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Pan De Torta Salvadoran Bread versus 14 oz of Tomatoes in Juice with Salt 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 Tomatoes in Juice with Salt:

• 14 ounces of Pan De Torta Salvadoran Bread have 3.3 times more Vitamin B2, 6.6 times more Vitamin B3, 4.7 times more Vitamin B5 and 2.4 times more Vitamin E than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 8.2 times more Vitamin B1 and 2.2 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 Tomatoes in Juice with Salt:

• 14 ounces of Pan De Torta Salvadoran Bread have 1.4 times more Calcium, 3.9 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 17.6 times more Phosphorus, 19.3 times more Selenium, 3.4 times more Sodium and 5.2 times more Zinc than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Copper and 4.2 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Tomatoes in Juice with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pan De Torta Salvadoran Bread have 24.4 times more Energy, 69.8 times more Fat, 89.5 times more Saturated Fat, 303.3 times more Omega 3, 84.1 times more Omega 6, 14.8 times more Carbohydrate, 7.1 times more Sugars and 8.9 times more Protein than Tomatoes in Juice with Salt.
• Both Pan De Torta Salvadoran Bread and Tomatoes in Juice with Salt offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein