Comparing Nutrients in 300 calories Pan De Torta Salvadoran Bread VS Baked Red Potatoes

Weight per 300 calories

• Pan De Torta Salvadoran Bread: 77g
• Baked Red Potatoes: 345g

Pan De Torta Salvadoran Bread has 4.5 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Pan De Torta Salvadoran Bread or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.4g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	58.3% 0.93g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	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	30.3% 39.5g	52% 67.6g	130g per day for Men 19-50 years
Sugars	19.2% 14g	6.8% 4.93g	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	0.27% 0.19g	2.1% 1.5g	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	% 0.21g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 13.3g	% 1.55g	g per day for Men 19-50 years
Fiber	3.44% 1.3g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.46% 0.42mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.96% 0.038mg	56.2% 0.73mg	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	23.3% 93μg	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	48.3% 43.4mg	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	7.3% 1.1mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	2.56% 0.023mg	66.7% 0.6mg	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	21% 1.7mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	3.48% 14.6mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	26% 0.6mg	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	33% 231mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	4.75% 162mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	NA	55μg per day for Men 19-50 years
Sodium	20% 300mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	4.34% 0.48mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	7.15% 264g	3700g per day for Men 19-50 years

Pan De Torta Salvadoran Bread VS Baked Red Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pan De Torta Salvadoran Bread or Baked Red Potatoes?

Lets compare vitamin content per 300 calories of Pan De Torta Salvadoran Bread vs Baked Red Potatoes:

• 300 calories of Pan De Torta Salvadoran Bread have 4 times more Vitamin E than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 4.6 times more Vitamin B1, 1.5 times more Vitamin B3, 2.8 times more Vitamin B5 and 19 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Baked Red Potatoes provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Pan De Torta Salvadoran Bread have insufficient amounts of Vitamin B1 and Vitamin B6
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin E

Comparing minerals per 300 calories for Pan De Torta Salvadoran Bread vs Baked Red Potatoes:

• 300 calories of Pan De Torta Salvadoran Bread have 7.3 times more Sodium than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 26 times more Copper, 1.4 times more Iron, 6.6 times more Magnesium, 3 times more Manganese, 11.6 times more Potassium, 2.9 times more Zinc and 15.4 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Baked Red Potatoes contain similar levels of Phosphorus per 300 calories.
• 300 calories of Pan De Torta Salvadoran Bread lack sufficient amounts of Copper, Magnesium, Potassium and Zinc
• Both Pan De Torta Salvadoran Pound Cake Type Bread as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pan De Torta Salvadoran Bread have 26 times more Fat, 17 times more Saturated Fat, 18 times more Omega 3, 37.1 times more Omega 6 and 2.8 times more Sugars than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 1.7 times more Carbohydrate, 4.7 times more Fiber and 1.5 times more Protein than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Baked Red Potatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Pan De Torta Salvadoran Bread provide inadequate amounts of Fiber
• 300 calories of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6