Comparing Nutrients in 7 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	26.7% 774kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	19% 6.04g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	49.5% 36g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	25% 14g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.13% 91mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	25.4% 0.58mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Pan De Torta Salvadoran Bread versus 7 oz of Frozen Chopped Broccoli 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 Frozen Chopped Broccoli:

• 7 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 7 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 seven ounces.

Comparing minerals per 7 ounces for Pan De Torta Salvadoran Bread vs Frozen Chopped Broccoli:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6