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

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Broccoli Raab	Recommended Dietary Allowance
Energy	61% 1769kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	81.6% 79g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	43% 13.8g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	344% 5.5g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	218% 37g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	9.94% 13g	130g per day for Men 19-50 years
Sugars	113% 82g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 78.5g	% 0.5g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	57% 32g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Broccoli Raab	Recommended Dietary Allowance
Calcium	21% 209mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	111% 61.2μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	118% 1769mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	2.74% 102g	11.3% 420g	3700g per day for Men 19-50 years

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

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

• 1 pound of Pan De Torta Salvadoran Bread has 1.4 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.7 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.3 times more Vitamin B1 and 3.4 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Broccoli Raab provide similar amounts of Vitamin E per one pound.

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

• 1 pound of Pan De Torta Salvadoran Bread has 4.1 times more Phosphorus, 13.5 times more Selenium and 11.8 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.3 times more Calcium, 1.4 times more Copper, 1.5 times more Manganese and 4.1 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Broccoli Raab contain similar levels of Iron, Magnesium, Potassium and Zinc per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pan De Torta Salvadoran Bread has 17.7 times more Energy, 35.6 times more Fat, 36.7 times more Saturated Fat, 6.4 times more Omega 3, 281.4 times more Omega 6, 18 times more Carbohydrate, 47.6 times more Sugars and 2.2 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.6 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6