Comparing Nutrients in 7 ounces Pan De Torta Salvadoran Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	26.7% 774kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	19% 6.04g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	32% 41.7g	130g per day for Men 19-50 years
Sugars	49.5% 36g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 34.3g	% 9.43g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	57% 21.6g	38g per day for Men 19-50 years
Protein	25% 14g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Roasted Almonds	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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	20.8% 0.27mg	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	27.3% 109μg	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	0% 0mg	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	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.13% 91mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	242% 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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pan De Torta Salvadoran Bread vs Roasted Almonds:

• Pan De Torta Salvadoran Pound Cake Type Bread has 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.7 times more Vitamin B2, 2.7 times more Vitamin B6 and 16.8 times more Vitamin E than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Pound Cake Type Bread and Dry Roasted Almonds have similar amounts of Vitamin B1 per 7 oz.

Comparing minerals per 7 ounces for Pan De Torta Salvadoran Bread vs Roasted Almonds:

• Pan De Torta Salvadoran Pound Cake Type Bread has 6.8 times more Selenium and 130 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.8 times more Calcium, 36.6 times more Copper, 1.7 times more Iron, 14.7 times more Magnesium, 8.6 times more Manganese, 1.6 times more Phosphorus, 3.4 times more Potassium and 5.3 times more Zinc than Pan De Torta Salvadoran Pound Cake Type Bread.

Comparison of macro-nutrients per 7 ounces:

• Pan De Torta Salvadoran Pound Cake Type Bread has 121.3 times more Omega 3, 2.4 times more Carbohydrate and 3.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 3 times more Fat, 1.3 times more Saturated Fat, 1.6 times more Omega 6, 6.4 times more Fiber and 3 times more Protein than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Pound Cake Type Bread as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.