Comparing Nutrients in 1 kilogram Pan De Torta Salvadoran Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	134% 3900kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	180% 175g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	95% 30.4g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	758% 12g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	480% 81.6g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	395% 513g	176% 229g	130g per day for Men 19-50 years
Sugars	250% 181g	43% 31g	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	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	% 2.7g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 173g	% 23.7g	g per day for Men 19-50 years
Fiber	44.7% 17g	279% 106g	38g per day for Men 19-50 years
Protein	126% 70.6g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	294% 47mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	46% 460mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	260% 3900mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	474% 52mg	11mg per day for Men 19-50 years
Water	6.05% 224g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Pan De Torta Salvadoran Bread versus 1 kg of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 4.6 times more Vitamin B1, 1.6 times more Vitamin B2, 12.6 times more Vitamin B5, 15.8 times more Vitamin B6 and 25.6 times more Vitamin E than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per one kilogram.

Comparing minerals per 1 kilogram for Pan De Torta Salvadoran Bread vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Pan De Torta Salvadoran Bread has 130 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.9 times more Calcium, 60.1 times more Copper, 1.9 times more Iron, 6.7 times more Magnesium, 8 times more Manganese, 3.8 times more Phosphorus, 2.3 times more Potassium, 5.8 times more Selenium and 8.4 times more Zinc than Pan De Torta Salvadoran Pound Cake Type Bread.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pan De Torta Salvadoran Bread has 15 times more Omega 3, 2.2 times more Carbohydrate and 5.8 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Energy, 2.9 times more Fat, 2.3 times more Saturated Fat, 4.2 times more Omega 6, 6.2 times more Fiber and 2.8 times more Protein than Pan De Torta Salvadoran Pound Cake Type Bread.