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

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.7% 774kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	19% 6.04g	37% 12g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	436% 74g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	25% 14g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	28.7% 974mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	0.054% 2g	3700g per day for Men 19-50 years

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

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

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 4.6 times more Vitamin B1, 1.6 times more Vitamin B2, 12.8 times more Vitamin B5 and 16.1 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per seven ounces.

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

• 7 ounces of Pan De Torta Salvadoran Bread have 130 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 61.1 times more Copper, 3.1 times more Iron, 6.8 times more Magnesium, 8.1 times more Manganese, 3.9 times more Phosphorus, 2.3 times more Potassium and 8.5 times more Zinc than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Toasted Sunflower Seeds contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pan De Torta Salvadoran Bread have 15.4 times more Omega 3 and 2.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 3.3 times more Fat, 2 times more Saturated Fat, 4.6 times more Omega 6, 6.8 times more Fiber and 2.4 times more Protein than Pan De Torta Salvadoran Pound Cake Type Bread.