Comparing Nutrients in 100 grams 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	13.4% 390kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	76% 1.2g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	48% 8.16g	220% 37.4g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.34% 0.25g	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	% 0.27g	NA	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	30.7% 17.2g	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	5.83% 0.07mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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	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	4.6% 46mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	3.33% 0.03mg	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	NA	55μg per day for Men 19-50 years
Sodium	26% 390mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.6% 22.4g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan De Torta Salvadoran Bread VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Pan De Torta Salvadoran Bread versus 100 g of Toasted Sunflower Seeds 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 Toasted Sunflower Seeds:

• 100 g 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 100 grams.

Comparing minerals per 100 grams for Pan De Torta Salvadoran Bread vs Toasted Sunflower Seeds:

• 100 grams of Pan De Torta Salvadoran Bread have 130 times more Sodium than Toasted Sunflower Seeds.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pan De Torta Salvadoran Bread have 15.4 times more Omega 3 and 2.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 g 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.