Comparing Nutrients in 1 kilogram Pan De Torta Salvadoran Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	134% 3900kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	180% 175g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	95% 30.4g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	758% 12g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	480% 81.6g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	395% 513g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	250% 181g	19% 14g	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	3.45% 2.5g	10.2% 7.4g	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	% 2.7g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 173g	% 0.8g	g per day for Men 19-50 years
Fiber	44.7% 17g	87% 33g	38g per day for Men 19-50 years
Protein	126% 70.6g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	294% 47mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	154% 2mg	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	270% 1080μg	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	721% 649mg	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	95% 14mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	46% 460mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	275% 22mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	84.3% 1.94mg	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	429% 3000mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	260% 3900mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	6.05% 224g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Boiled Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Pan De Torta Salvadoran Bread versus 1 kg of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pan De Torta Salvadoran Bread vs Boiled Broccoli:

• 1 kilogram of Pan De Torta Salvadoran Bread has 1.5 times more Vitamin B2 and 8.5 times more Vitamin B3 than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 4 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Boiled Broccoli provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per one kilogram.

Comparing minerals per 1 kilogram for Pan De Torta Salvadoran Bread vs Boiled Broccoli:

• 1 kilogram of Pan De Torta Salvadoran Bread has 3.3 times more Iron, 1.3 times more Manganese, 4.5 times more Phosphorus, 8.4 times more Selenium, 9.5 times more Sodium and 1.4 times more Zinc than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 2 times more Copper, 1.4 times more Potassium and 4 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Boiled Broccoli contain similar levels of Calcium and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pan De Torta Salvadoran Bread has 11.1 times more Energy, 42.6 times more Fat, 38.5 times more Saturated Fat, 10.2 times more Omega 3, 160 times more Omega 6, 7.1 times more Carbohydrate, 13 times more Sugars and 3 times more Protein than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 1.9 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6