Comparing Nutrients in 1 pound Pan De Torta Salvadoran Bread VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	61% 1769kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	81.6% 79g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	43% 13.8g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	344% 5.5g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	218% 37g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	113% 82g	11.6% 8.4g	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	1.56% 1.13g	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	% 1.22g	% 0g	g per day for Men 19-50 years
Sucrose	% 78.5g	% 8.4g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	57% 32g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	26% 0.34mg	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	41% 163μg	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	6.05% 5.44mg	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	43% 6.44mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	21% 209mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	68% 0.61mg	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	125% 9.98mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	33% 0.76mg	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	194% 1361mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	111% 61.2μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	118% 1769mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.74% 102g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Canned Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Pan De Torta Salvadoran Bread versus 1 lb of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pan De Torta Salvadoran Bread vs Canned Kidney Beans:

• 1 pound of Pan De Torta Salvadoran Bread has 3.5 times more Vitamin B2, 11.4 times more Vitamin B3, 4 times more Vitamin B5 and 71 times more Vitamin E than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 1.7 times more Vitamin B1 and 1.5 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 1 pound for Pan De Torta Salvadoran Bread vs Canned Kidney Beans:

• 1 pound of Pan De Torta Salvadoran Bread has 1.4 times more Calcium, 1.9 times more Iron, 1.5 times more Manganese, 3.3 times more Phosphorus, 15 times more Selenium, 1.3 times more Sodium and 1.3 times more Zinc than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 4.5 times more Copper, 1.4 times more Magnesium and 3.5 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Canned Kidney Beans contain similar levels of Potassium per one pound.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pan De Torta Salvadoran Bread has 4.6 times more Energy, 29.1 times more Fat, 21.6 times more Saturated Fat, 14.8 times more Omega 3, 77 times more Omega 6, 3.5 times more Carbohydrate, 9.8 times more Sugars and 1.4 times more Protein than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 2.5 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6