Comparing Nutrients in 7 ounces Pan De Torta Salvadoran Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.7% 774kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	19% 6.04g	44% 14g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	399% 68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	35% 45.4g	130g per day for Men 19-50 years
Sugars	49.5% 36g	8.5% 6.17g	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% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 34.3g	% 4.7g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	55.4% 21g	38g per day for Men 19-50 years
Protein	25% 14g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Oil Roasted Sunflower Seeds	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Pan De Torta Salvadoran Bread versus 7 oz of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 1.6 times more Vitamin B2, 12.6 times more Vitamin B5, 15.8 times more Vitamin B6 and 25.6 times more Vitamin E than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per seven ounces.

Comparing minerals per 7 ounces for Pan De Torta Salvadoran Bread vs Oil Roasted Sunflower Seeds:

• 7 ounces of Pan De Torta Salvadoran Bread have 130 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 60.1 times more Copper, 1.9 times more Iron, 6.7 times more Magnesium, 8 times more Manganese, 3.8 times more Phosphorus, 2.3 times more Potassium, 5.8 times more Selenium and 8.4 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 15 times more Omega 3, 2.2 times more Carbohydrate and 5.8 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 2.9 times more Fat, 2.3 times more Saturated Fat, 4.2 times more Omega 6, 6.2 times more Fiber and 2.8 times more Protein than Pan De Torta Salvadoran Pound Cake Type Bread.