Comparing Nutrients in 7 ounces Pan De Torta Salvadoran Bread VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	26.7% 774kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	19% 6.04g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	30% 39g	130g per day for Men 19-50 years
Sugars	49.5% 36g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 34.3g	% 0.89g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	25% 14g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.13% 91mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	38.4% 0.35mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	15% 0.34mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	NA	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Baked Red Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Pan De Torta Salvadoran Bread versus 7 oz of Baked Red Potatoes 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 Baked Red Potatoes:

• 7 ounces of Pan De Torta Salvadoran Bread have 3.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 17.8 times more Vitamin E than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 4.2 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Baked Red Potatoes provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E

Comparing minerals per 7 ounces for Pan De Torta Salvadoran Bread vs Baked Red Potatoes:

• 7 ounces of Pan De Torta Salvadoran Bread have 5.1 times more Calcium, 3.1 times more Iron, 1.5 times more Manganese, 4.2 times more Phosphorus, 32.5 times more Sodium and 1.6 times more Zinc than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 5.8 times more Copper, 1.5 times more Magnesium, 2.6 times more Potassium and 3.4 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pan De Torta Salvadoran Bread have 4.5 times more Energy, 116.3 times more Fat, 76.1 times more Saturated Fat, 80.9 times more Omega 3, 166.5 times more Omega 6, 2.6 times more Carbohydrate, 12.7 times more Sugars and 3.1 times more Protein than Baked Red Potatoes.
• Both Pan De Torta Salvadoran Bread and Baked Red Potatoes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6