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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Frozen Broccoli Spears	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	10% 290kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	180% 175g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	758% 12g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	480% 81.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	395% 513g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	250% 181g	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	NA	3.45% 2.5g	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	NA	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 173g	g per day for Men 19-50 years
Fiber	79% 30g	44.7% 17g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	294% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	38.5% 0.5mg	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	235% 940μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	95% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	41% 410mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	33.3% 0.3mg	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	90% 7.2mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	113% 2.6mg	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	84.3% 590mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	260% 3900mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	24.5% 906g	6.05% 224g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Broccoli Spears has 3.5 times more Vitamin B6 than Pan De Torta Salvadoran Bread.
• While 1 kg of Pan De Torta Salvadoran Pound Cake Type Bread contains 1.6 times more Vitamin B2, 10.2 times more Vitamin B3 and 2.3 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pan De Torta Salvadoran Bread provide similar amounts of Vitamin B1 and Vitamin E per one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 4 times more Water than Pan De Torta Salvadoran Bread.
• While 1 kg of Pan De Torta Salvadoran Pound Cake Type Bread contains 3.1 times more Iron, 5.1 times more Phosphorus, 7.1 times more Selenium, 22.9 times more Sodium and 1.8 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pan De Torta Salvadoran Bread contain similar levels of Calcium, Copper, Magnesium, Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.8 times more Fiber than Pan De Torta Salvadoran Bread.
• While 1 kg of Pan De Torta Salvadoran Pound Cake Type Bread contains 13.4 times more Energy, 51.3 times more Fat, 58.5 times more Saturated Fat, 9.7 times more Omega 3, 220.5 times more Omega 6, 9.6 times more Carbohydrate, 12.3 times more Sugars and 2.3 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6