Comparing Nutrients in 1 pound Pan De Torta Salvadoran Bread VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Navel Oranges	Recommended Dietary Allowance
Energy	61% 1769kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	81.6% 79g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	43% 13.8g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	344% 5.5g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	218% 37g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	43.8% 57g	130g per day for Men 19-50 years
Sugars	113% 82g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 78.5g	% 19.4g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	57% 32g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	25.7% 0.31mg	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	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Navel Oranges	Recommended Dietary Allowance
Calcium	21% 209mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	111% 61.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	118% 1769mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	2.74% 102g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Navel Oranges per 1 lb

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

• 1 pound of Pan De Torta Salvadoran Bread has 3.5 times more Vitamin B2, 11.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 9.5 times more Vitamin E than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.6 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Navel Oranges provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E

Comparing minerals per 1 pound for Pan De Torta Salvadoran Bread vs Navel Oranges:

• 1 pound of Pan De Torta Salvadoran Bread has 16.9 times more Iron, 1.7 times more Magnesium, 9 times more Manganese, 13 times more Phosphorus, 1.3 times more Potassium, more Selenium, 390 times more Sodium and 7.8 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.3 times more Copper and 3.8 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Navel Oranges contain similar levels of Calcium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pan De Torta Salvadoran Bread has 8 times more Energy, 116.3 times more Fat, 178.9 times more Saturated Fat, 134.8 times more Omega 3, 354.8 times more Omega 6, 4.1 times more Carbohydrate, 2.1 times more Sugars and 7.8 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 9 times more Fructose and 1.3 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein