Comparing Nutrients in 7 ounces Pan De Torta Salvadoran Bread VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Dried Butternuts	Recommended Dietary Allowance
Energy	26.7% 774kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	19% 6.04g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	394% 67g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	18.4% 24g	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	25% 14g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	85.5% 1.1mg	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	32.7% 131μg	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	7.06% 6.35mg	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	Dried Butternuts	Recommended Dietary Allowance
Calcium	9.13% 91mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	99% 0.89mg	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	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	566% 13mg	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	126% 885mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Dried Butternuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Pan De Torta Salvadoran Bread versus 7 oz of Dried Butternuts 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 Dried Butternuts:

• 7 ounces of Pan De Torta Salvadoran Bread have 1.2 times more Vitamin B2 and 4.5 times more Vitamin B3 than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 5.5 times more Vitamin B1 and 11.2 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Dried Butternuts provide similar amounts of Vitamin B5 per seven ounces.

Comparing minerals per 7 ounces for Pan De Torta Salvadoran Bread vs Dried Butternuts:

• 7 ounces of Pan De Torta Salvadoran Bread have 390 times more Sodium than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 15 times more Copper, 1.8 times more Iron, 12.5 times more Magnesium, 25.2 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium and 5 times more Zinc than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Dried Butternuts contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pan De Torta Salvadoran Bread have 2.3 times more Saturated Fat and 4.3 times more Carbohydrate than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.6 times more Energy, 3.3 times more Fat, 7.2 times more Omega 3, 4.1 times more Omega 6, 2.8 times more Fiber and 3.5 times more Protein than Pan De Torta Salvadoran Pound Cake Type Bread.