Comparing Nutrients in 100 grams Pan De Torta Salvadoran Bread VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Pan De Torta Salvadoran Bread	7%	40%	53%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Pan De Torta Salvadoran Bread	Tostada shells, corn	Recommended Dietary Allowance
Energy	13.4% 390kcal	16.3% 474kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	22% 7g	32g per day for Men 19-50 years
Omega 3	76% 1.2g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	48% 8.16g	47.2% 8.03g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.3g	49.6% 64.4g	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	15.3% 5.8g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Pan De Torta Salvadoran Bread	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.82% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	28% 0.36mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Tostada shells, corn	Recommended Dietary Allowance
Calcium	4.6% 46mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	3.33% 0.03mg	16.4% 0.15mg	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	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	15.8% 0.36mg	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	29% 203mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	43.8% 657mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.6% 22.4g	0.09% 3.32g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pan De Torta Salvadoran Bread vs Tostada shells, corn:

• Pan De Torta Salvadoran Pound Cake Type Bread has 1.9 times more Vitamin B2, 3 times more Vitamin B3 and 2.9 times more Vitamin B5 than Tostada shells, corn.
• While Tostada shells, corn contain 5 times more Vitamin B1 and 7.3 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.

Comparing minerals per 100 grams for Pan De Torta Salvadoran Bread vs Tostada shells, corn:

• Pan De Torta Salvadoran Pound Cake Type Bread has 1.4 times more Iron, 1.5 times more Phosphorus and 6.1 times more Selenium than Tostada shells, corn.
• While Tostada shells, corn contain 1.7 times more Calcium, 4.9 times more Copper, 4 times more Magnesium, 1.4 times more Manganese, 1.7 times more Sodium and 2 times more Zinc than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Pound Cake Type Bread and Tostada shells, corn have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pan De Torta Salvadoran Pound Cake Type Bread has 9.8 times more Omega 3 than Tostada shells, corn.
• While Tostada shells, corn contain 1.3 times more Fat, 2.3 times more Saturated Fat, 1.3 times more Carbohydrate and 3.4 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Pan De Torta Salvadoran Pound Cake Type Bread and Tostada shells, corn have similar amounts of Energy, Omega 6 and Protein per 100 g.
• Both Pan De Torta Salvadoran Pound Cake Type Bread as well as Tostada shells, corn have insufficient amounts of Glucose and Sucrose in 100 g.