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

Macros Ratio

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

Macro Nutrients

	Pan De Torta Salvadoran Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	61% 1769kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	81.6% 79g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	43% 13.8g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	344% 5.5g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	218% 37g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	113% 82g	9.2% 6.67g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	57% 32g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	21% 209mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	111% 61.2μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	118% 1769mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	2.74% 102g	11% 411g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Pan De Torta Salvadoran Bread versus 1 lb of Frozen Broccoli Spears 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 Frozen Broccoli Spears:

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

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

• 1 pound of Pan De Torta Salvadoran Bread has 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.
• While 1 lb of Frozen Broccoli Spears contains 4 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Frozen Broccoli Spears contain similar levels of Calcium, Copper, Magnesium, Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pan De Torta Salvadoran Bread has 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.
• While 1 lb of Frozen Broccoli Spears contains 1.8 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6