Comparing Nutrients in 300 calories Pan De Torta Salvadoran BreadVS Sunflower Seeds

Weight per 300 calories

Pan De Torta Salvadoran Bread

77g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels 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 Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Pan De Torta Salvadoran Bread

40%

53%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Pan De Torta Salvadoran Breadvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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14%13.4g

Fat

27.3%26.4g

13.4 gvs26.4 g

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

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7.3%2.34g

Saturated Fat

7.15%2.3g

2.34 gvs2.3 g

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

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58.3%0.93g

Omega 3

1.93%0.031g

0.93 gvs0.031 g

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

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37%6.28g

Omega 6

69.7%12g

6.28 gvs12 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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30.3%39.5g

Carbohydrate

7.9%10.3g

39.5 gvs10.3 g

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

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19.2%14g

Sugars

1.86%1.35g

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

14 gvs1.35 g

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

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0.27%0.19g

Fructose

≤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 gvsNA g

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

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%0.21g

Glucose

0.21 gvsNA g

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

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%13.3g

Sucrose

%1.3g

13.3 gvs1.3 g

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

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3.44%1.3g

Fiber

11.6%4.4g

1.3 gvs4.4 g

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

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9.7%5.43g

Protein

19%10.7g

5.43 gvs10.7 g

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

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Vitamins

Pan De Torta Salvadoran Breadvs Sunflower Seeds

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

NA μgvs1.54 μg

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

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4.5%0.054mg

Vitamin B1

63.4%0.76mg

Thiamine

0.054 mgvs0.76 mg

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

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10.7%0.14mg

Vitamin B2

14%0.18mg

Riboflavin

0.14 mgvs0.18 mg

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

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22.6%3.6mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs4.3 mg

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

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8.46%0.42mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.42 mgvs0.58 mg

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

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2.96%0.038mg

Vitamin B6

53%0.69mg

Pyridoxine

0.038 mgvs0.69 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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Vitamin B9

29%117μg

Folates and Folic Acid

NA μgvs117 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

0.8%0.72mg

Ascorbic acid

NA mgvs0.72 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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7.3%1.1mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

1.1 mgvs18 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Pan De Torta Salvadoran Breadvs Sunflower Seeds

3.54%35.4mg

Calcium

4%40mg

35.4 mgvs40 mg

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

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2.56%0.023mg

Copper

103%0.92mg

0.023 mgvs0.92 mg

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

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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 .

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21%1.7mg

Iron

33.7%2.7mg

1.7 mgvs2.7 mg

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

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3.48%14.6mg

Magnesium

39.8%167mg

14.6 mgvs167 mg

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

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8.7%0.2mg

Manganese

43.6%1mg

0.2 mgvs1 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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33%231mg

Phosphorus

48.4%339mg

231 mgvs339 mg

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

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4.75%162mg

Potassium

9.75%331mg

162 mgvs331 mg

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

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19%10.4μg

Selenium

49.5%27.2μg

10.4 μgvs27.2 μg

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

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20%300mg

Sodium

0.31%4.62mg

300 mgvs4.62 mg

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

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4.34%0.48mg

Zinc

23.3%2.57mg

0.48 mgvs2.57 mg

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

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0.47%17.2g

Water

0.066%2.43g

17.2 gvs2.43 g

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

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

Dried Sunflower Seed Kernels contain 14.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 18 times more Vitamin B6 and 16.5 times more Vitamin E than Pan De Torta Salvadoran Pound Cake Type Bread.
Both Pan De Torta Salvadoran Pound Cake Type Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.

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

Pan De Torta Salvadoran Pound Cake Type Bread has 64.9 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 40.1 times more Copper, 1.6 times more Iron, 11.4 times more Magnesium, 5 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium, 2.6 times more Selenium and 5.4 times more Zinc than Pan De Torta Salvadoran Pound Cake Type Bread.
Both Pan De Torta Salvadoran Pound Cake Type Bread and Dried Sunflower Seed Kernels have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Pan De Torta Salvadoran Pound Cake Type Bread has 30.3 times more Omega 3, 3.8 times more Carbohydrate and 10.3 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2 times more Fat, 1.9 times more Omega 6, 3.4 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 Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Pan De Torta Salvadoran Pound Cake Type Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pan De Torta Salvadoran BreadVS Keikitos (muffins), Latino bakery itemSunflower SeedsVS Keikitos (muffins), Latino bakery itemPan De Torta Salvadoran BreadVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Pan De Torta Salvadoran BreadVS Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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