Comparing Nutrients in 5 ounces Pan De Torta Salvadoran Bread VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19% 553kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.7g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	35.4% 25.7g	2.64% 1.9g	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	0.49% 0.35g	1.62% 1.18g	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	% 0.38g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 24.5g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	18% 10g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.66mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	14% 0.18mg	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	23.7% 95μg	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	89% 80mg	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	13.4% 2mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	6% 0.054mg	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	39% 3.1mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	18% 0.42mg	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	60.7% 425mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	37% 553mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Pan De Torta Salvadoran Bread versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pan De Torta Salvadoran Bread vs Frozen Chopped Broccoli:

• 5 ounces of Pan De Torta Salvadoran Bread have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 10 times more Vitamin B3 and 2 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 2.6 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Frozen Chopped Broccoli provide similar amounts of Vitamin E per five ounces.

Comparing minerals per 5 ounces for Pan De Torta Salvadoran Bread vs Frozen Chopped Broccoli:

• 5 ounces of Pan De Torta Salvadoran Bread have 2.7 times more Iron, 6 times more Phosphorus, 4.8 times more Selenium, 16.3 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Copper and 4.1 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Frozen Chopped Broccoli contain similar levels of Calcium, Magnesium, Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pan De Torta Salvadoran Bread have 15 times more Energy, 60.2 times more Fat, 69.1 times more Saturated Fat, 11.6 times more Omega 3, 263.2 times more Omega 6, 10.7 times more Carbohydrate, 13.4 times more Sugars and 2.5 times more Protein than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6