Comparing Nutrients in 5 ounces Pan De Torta Salvadoran Bread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	19% 553kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.7g	13% 17g	130g per day for Men 19-50 years
Sugars	35.4% 25.7g	NA	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	NA	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	NA	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	18% 10g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.66mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	5.83% 0.052mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	1.4% 0.033mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	NA	55μg per day for Men 19-50 years
Sodium	37% 553mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pan De Torta Salvadoran Bread vs Valencia Oranges:

• Pan De Torta Salvadoran Pound Cake Type Bread has 4.5 times more Vitamin B2, 17.2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Pound Cake Type Bread and Raw Valencia Oranges have similar amounts of Vitamin B1 per 5 oz.

Comparing minerals per 5 ounces for Pan De Torta Salvadoran Bread vs Valencia Oranges:

• Pan De Torta Salvadoran Pound Cake Type Bread has 24.4 times more Iron, 1.9 times more Magnesium, 11.3 times more Manganese, 17.6 times more Phosphorus, more Sodium and 10.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.9 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Pound Cake Type Bread and Raw Valencia Oranges have similar amounts of Calcium, Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pan De Torta Salvadoran Pound Cake Type Bread has 8 times more Energy, 58.2 times more Fat, 86.9 times more Saturated Fat, 75.8 times more Omega 3, 185.5 times more Omega 6, 4.3 times more Carbohydrate and 6.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Pound Cake Type Bread as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.