Comparing Nutrients in 1 pound Pan De Torta Salvadoran Bread VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	61% 1769kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	81.6% 79g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	43% 13.8g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	344% 5.5g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	218% 37g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	78% 102g	130g per day for Men 19-50 years
Sugars	113% 82g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 78.5g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	111% 42g	38g per day for Men 19-50 years
Protein	57% 32g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	36.3% 0.47mg	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	84% 336μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 209mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	146% 1.3mg	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	125% 9.98mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	62.7% 1.44mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	111% 61.2μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	118% 1769mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	2.74% 102g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Pan De Torta Salvadoran Bread versus 1 lb of Boiled California Red 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 Boiled California Red Kidney Beans:

• 1 pound of Pan De Torta Salvadoran Bread has 2.9 times more Vitamin B2, 8.7 times more Vitamin B3 and 2.5 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.8 times more Vitamin B1 and 2.1 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.

Comparing minerals per 1 pound for Pan De Torta Salvadoran Bread vs Boiled California Red Kidney Beans:

• 1 pound of Pan De Torta Salvadoran Bread has 2.2 times more Phosphorus, 11.3 times more Selenium and 97.5 times more Sodium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.4 times more Calcium, 9.6 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 2 times more Potassium and 1.4 times more Zinc than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Boiled California Red Kidney Beans contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pan De Torta Salvadoran Bread has 3.1 times more Energy, 193.9 times more Fat, 217.3 times more Saturated Fat, 37.9 times more Omega 3, 408 times more Omega 6 and 2.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 5.5 times more Fiber and 1.3 times more Protein than Pan De Torta Salvadoran Pound Cake Type Bread.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6