Comparing Nutrients in 300 calories Pan De Torta Salvadoran BreadVS Almonds

Weight per 300 calories

Pan De Torta Salvadoran Bread

77g

Almonds

51.8g

Almonds have 1.5 times more energy per unit of mass than Pan De Torta Salvadoran Pound Cake Type Bread, which is very high in comparison to other foods. Pan De Torta Salvadoran Bread having high energy density.

Which food has more nutrients per 300 calories - Pan De Torta Salvadoran Bread or Almonds?

Macros Ratio

Protein Fat Carbs

Pan De Torta Salvadoran Bread

40%

53%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Pan De Torta Salvadoran Breadvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy

14%13.4g

Fat

26.7%26g

13.4 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat

7.3%2.34g

Saturated Fat

6.16%1.97g

2.34 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Baked Products rich in Saturated Fat

58.3%0.93g

Omega 3

0.097%0.002g

0.93 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Baked Products rich in Omega 3

37%6.28g

Omega 6

37.6%6.4g

6.28 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

30.3%39.5g

Carbohydrate

8.6%11g

39.5 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate

19.2%14g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

14 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Sugars

0.27%0.19g

Fructose

0.079%0.057g

≤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]

0.19 gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Fructose

%0.21g

Glucose

%0.088g

0.21 gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Glucose

%13.3g

Sucrose

%2.05g

13.3 gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Sucrose

3.44%1.3g

Fiber

17%6.48g

1.3 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber

9.7%5.43g

Protein

19.6%11g

5.43 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Pan De Torta Salvadoran Breadvs Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

4.5%0.054mg

Vitamin B1

8.85%0.11mg

Thiamine

0.054 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

10.7%0.14mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.14 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

22.6%3.6mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

8.46%0.42mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.42 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

2.96%0.038mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.038 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B6

Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

NA μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

7.3%1.1mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

1.1 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin K

Minerals

Pan De Torta Salvadoran Breadvs Almonds

3.54%35.4mg

Calcium

14%139mg

35.4 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium

2.56%0.023mg

Copper

59.4%0.53mg

0.023 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Baked Products rich in Fluoride

21%1.7mg

Iron

24%1.92mg

1.7 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Baked Products rich in Iron

3.48%14.6mg

Magnesium

33.3%140mg

14.6 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium

8.7%0.2mg

Manganese

49%1.13mg

0.2 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Baked Products rich in Molybdenum

33%231mg

Phosphorus

35.6%249mg

231 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus

4.75%162mg

Potassium

11%380mg

162 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium

19%10.4μg

Selenium

3.86%2.12μg

10.4 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium

20%300mg

Sodium

0.035%0.52mg

300 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Baked Products rich in Sodium

4.34%0.48mg

Zinc

14.7%1.6mg

0.48 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc

0.47%17.2g

Water

0.062%2.3g

17.2 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water

Lets compare vitamin content per 300 calories of Pan De Torta Salvadoran Bread vs Almonds:

Pan De Torta Salvadoran Pound Cake Type Bread has 1.9 times more Vitamin B3 and 1.7 times more Vitamin B5 than Almonds.
While Almonds contain 2 times more Vitamin B1, 4.3 times more Vitamin B2, 1.8 times more Vitamin B6 and 12.2 times more Vitamin E than Pan De Torta Salvadoran Pound Cake Type Bread.

Comparing minerals per 300 calories for Pan De Torta Salvadoran Bread vs Almonds:

Pan De Torta Salvadoran Pound Cake Type Bread has 4.9 times more Selenium and 579 times more Sodium than Almonds.
While Almonds contain 3.9 times more Calcium, 23.1 times more Copper, 9.6 times more Magnesium, 5.6 times more Manganese, 2.4 times more Potassium and 3.4 times more Zinc than Pan De Torta Salvadoran Pound Cake Type Bread.
Both Pan De Torta Salvadoran Pound Cake Type Bread and Almonds have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Pan De Torta Salvadoran Pound Cake Type Bread has 600.3 times more Omega 3, 3.5 times more Carbohydrate and 6.2 times more Sugars than Almonds.
While Almonds contain 1.9 times more Fat, 5 times more Fiber and 2 times more Protein than Pan De Torta Salvadoran Pound Cake Type Bread.
Both Pan De Torta Salvadoran Pound Cake Type Bread and Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 300 kcal.
Both Pan De Torta Salvadoran Pound Cake Type Bread as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pan De Torta Salvadoran BreadVS Keikitos (muffins), Latino bakery itemAlmondsVS Keikitos (muffins), Latino bakery itemPan De Torta Salvadoran BreadVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Pan De Torta Salvadoran BreadVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Pan De Torta Salvadoran Bread or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: