Comparing Nutrients in 1 pound Boiled Carrots VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Boiled Carrots	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	5.47% 159kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	81.6% 79g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	344% 5.5g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	218% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	179% 233g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	113% 82g	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	2.25% 1.63g	1.56% 1.13g	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	% 1.8g	% 1.22g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 78.5g	g per day for Men 19-50 years
Fiber	36% 13.6g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	429% 3865μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	17.4% 0.23mg	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	16% 63.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.67mg	43% 6.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	13.6% 136mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	51.3% 1.18mg	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	19.4% 136mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	111% 61.2μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	118% 1769mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11% 409g	2.74% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Pan De Torta Salvadoran Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Carrots vs Pan De Torta Salvadoran Bread:

• 1 pound of Boiled Carrots has 3.1 times more Vitamin B6 than Pan De Torta Salvadoran Bread.
• While 1 lb of Pan De Torta Salvadoran Pound Cake Type Bread contains 4.1 times more Vitamin B2, 7.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled Carrots and Pan De Torta Salvadoran Bread provide similar amounts of Vitamin B1 per one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Pan De Torta Salvadoran Bread:

• 1 pound of Boiled Carrots has 4 times more Water than Pan De Torta Salvadoran Bread.
• While 1 lb of Pan De Torta Salvadoran Pound Cake Type Bread contains 1.5 times more Calcium, 1.8 times more Copper, 6.5 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 10 times more Phosphorus, 19.3 times more Selenium, 6.7 times more Sodium and 3.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Pan De Torta Salvadoran Bread contain similar levels of Potassium per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 1.8 times more Fiber than Pan De Torta Salvadoran Bread.
• While 1 lb of Pan De Torta Salvadoran Pound Cake Type Bread contains 11.1 times more Energy, 96.9 times more Fat, 101.4 times more Saturated Fat, 1213 times more Omega 3, 93.8 times more Omega 6, 6.2 times more Carbohydrate, 5.2 times more Sugars and 9.3 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein