Comparing Nutrients in 7 ounces Pan De Torta Salvadoran Bread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pan De Torta Salvadoran Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	26.7% 774kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	19% 6.04g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	91% 119g	130g per day for Men 19-50 years
Sugars	49.5% 36g	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	0.68% 0.5g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 34.3g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	130% 49.4g	38g per day for Men 19-50 years
Protein	25% 14g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	18.8% 2.8mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.13% 91mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	243% 2.2mg	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	54.6% 4.37mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	86.3% 2mg	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	85% 595mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Pan De Torta Salvadoran Bread versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pan De Torta Salvadoran Bread vs California Red Kidney Beans:

• 7 ounces of Pan De Torta Salvadoran Bread have 2.3 times more Vitamin B3 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 7.6 times more Vitamin B1, 1.4 times more Vitamin B5 and 7.9 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and California Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.

Comparing minerals per 7 ounces for Pan De Torta Salvadoran Bread vs California Red Kidney Beans:

• 7 ounces of Pan De Torta Salvadoran Bread have 4.2 times more Selenium and 35.5 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 4.2 times more Calcium, 36.7 times more Copper, 4.3 times more Iron, 8.4 times more Magnesium, 3.8 times more Manganese, 1.4 times more Phosphorus, 7.1 times more Potassium and 4.1 times more Zinc than Pan De Torta Salvadoran Pound Cake Type Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pan De Torta Salvadoran Bread have 69.8 times more Fat, 84.5 times more Saturated Fat, 14.4 times more Omega 3 and 151.1 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 14.6 times more Fiber and 3.5 times more Protein than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6