Comparing Nutrients in 1 kilogram Pan De Torta Salvadoran Bread VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	134% 3900kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	180% 175g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	95% 30.4g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	758% 12g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	480% 81.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	395% 513g	151% 196g	130g per day for Men 19-50 years
Sugars	250% 181g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 173g	% 4.5g	g per day for Men 19-50 years
Fiber	44.7% 17g	47.4% 18g	38g per day for Men 19-50 years
Protein	126% 70.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	294% 47mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	46% 460mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	193% 1.74mg	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	275% 22mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	NA	55μg per day for Men 19-50 years
Sodium	260% 3900mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	6.05% 224g	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Baked Red Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Pan De Torta Salvadoran Bread versus 1 kg of Baked Red Potatoes 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 Baked Red Potatoes:

• 1 kilogram of Pan De Torta Salvadoran Bread has 3.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 17.8 times more Vitamin E than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 4.2 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Baked Red Potatoes provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Pan De Torta Salvadoran Bread vs Baked Red Potatoes:

• 1 kilogram of Pan De Torta Salvadoran Bread has 5.1 times more Calcium, 3.1 times more Iron, 1.5 times more Manganese, 4.2 times more Phosphorus, 32.5 times more Sodium and 1.6 times more Zinc than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 5.8 times more Copper, 1.5 times more Magnesium, 2.6 times more Potassium and 3.4 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pan De Torta Salvadoran Bread has 4.5 times more Energy, 116.3 times more Fat, 76.1 times more Saturated Fat, 80.9 times more Omega 3, 166.5 times more Omega 6, 2.6 times more Carbohydrate, 12.7 times more Sugars and 3.1 times more Protein than Baked Red Potatoes.
• Both Pan De Torta Salvadoran Bread and Baked Red Potatoes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6