Comparing Nutrients in 100 grams Pan De Torta Salvadoran Bread VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13.4% 390kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	76% 1.2g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	48% 8.16g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.3g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	25% 18g	1.86% 1.35g	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	0.34% 0.25g	1.14% 0.83g	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	% 0.27g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 17.3g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	7.9% 3g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	10% 0.13mg	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	16.8% 67μg	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	62.7% 56.4mg	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	9.47% 1.42mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan De Torta Salvadoran Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.6% 46mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	3.33% 0.03mg	4.22% 0.038mg	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	27.5% 2.2mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	12.8% 0.29mg	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	43% 300mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.6% 22.4g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Frozen Chopped Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Pan De Torta Salvadoran Bread versus 100 g of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pan De Torta Salvadoran Bread vs Frozen Chopped Broccoli:

• 100 grams of Pan De Torta Salvadoran Bread have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 10 times more Vitamin B3 and 2 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 2.6 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Frozen Chopped Broccoli provide similar amounts of Vitamin E per 100 grams.

Comparing minerals per 100 grams for Pan De Torta Salvadoran Bread vs Frozen Chopped Broccoli:

• 100 grams of Pan De Torta Salvadoran Bread have 2.7 times more Iron, 6 times more Phosphorus, 4.8 times more Selenium, 16.3 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Copper and 4.1 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Bread and Frozen Chopped Broccoli contain similar levels of Calcium, Magnesium, Manganese and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pan De Torta Salvadoran Bread have 15 times more Energy, 60.2 times more Fat, 69.1 times more Saturated Fat, 11.6 times more Omega 3, 263.2 times more Omega 6, 10.7 times more Carbohydrate, 13.4 times more Sugars and 2.5 times more Protein than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6