Comparing Nutrients in 1 pound Baked Potato Flesh VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Baked Potato Flesh	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	14.5% 422kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	81.6% 79g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	344% 5.5g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	218% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	179% 233g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	NA	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	NA	% 1.22g	g per day for Men 19-50 years
Sucrose	NA	% 78.5g	g per day for Men 19-50 years
Fiber	18% 6.8g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	16% 8.9g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	10.2% 41μg	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	64.5% 58mg	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	1.2% 0.18mg	43% 6.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	15% 0.14mg	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	20% 1.6mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	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	32.4% 227mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	111% 61.2μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	118% 1769mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.25% 342g	2.74% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pan De Torta Salvadoran Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh 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 Baked Potato Flesh vs Pan De Torta Salvadoran Bread:

• 1 pound of Baked Potato Flesh has 1.5 times more Vitamin B1 and 6 times more Vitamin B6 than Pan De Torta Salvadoran Bread.
• While 1 lb of Pan De Torta Salvadoran Pound Cake Type Bread contains 8.6 times more Vitamin B2, 3.4 times more Vitamin B3 and 35.5 times more Vitamin E than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pan De Torta Salvadoran Bread provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E

Comparing minerals per 1 pound for Baked Potato Flesh vs Pan De Torta Salvadoran Bread:

• 1 pound of Baked Potato Flesh has 7.2 times more Copper, 1.3 times more Magnesium, 1.9 times more Potassium and 3.4 times more Water than Pan De Torta Salvadoran Bread.
• While 1 lb of Pan De Torta Salvadoran Pound Cake Type Bread contains 9.2 times more Calcium, 6.3 times more Iron, 1.6 times more Manganese, 6 times more Phosphorus, 45 times more Selenium, 78 times more Sodium and 2.1 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pan De Torta Salvadoran Pound Cake Type Bread contains 4.2 times more Energy, 174.5 times more Fat, 117 times more Saturated Fat, 121.3 times more Omega 3, 255 times more Omega 6, 2.4 times more Carbohydrate, 10.6 times more Sugars and 3.6 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pan De Torta Salvadoran Bread offer comparable quantities of Fiber per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6