Comparing Nutrients in 100 calories Pan De Torta Salvadoran BreadVS Broccoli

Weight per 100 calories

Pan De Torta Salvadoran Bread

25.6g

Broccoli

294g

Pan De Torta Salvadoran Bread has 11.5 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Pan De Torta Salvadoran Bread or Broccoli?

Macros Ratio

Protein Fat Carbs

Pan De Torta Salvadoran Bread

40%

53%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Pan De Torta Salvadoran Breadvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Baked Products rich in Energy

4.6%4.47g

Fat

1.12%1.1g

4.47 gvs1.1 g

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

Find Baked Products rich in Fat

2.44%0.78g

Saturated Fat

1.05%0.34g

0.78 gvs0.34 g

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

Find Baked Products rich in Saturated Fat

19.4%0.31g

Omega 3

11.6%0.19g

0.31 gvs0.19 g

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

Find Baked Products rich in Omega 3

12.3%2.1g

Omega 6

0.85%0.14g

2.1 gvs0.14 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

10%13g

Carbohydrate

15%19.5g

13 gvs19.5 g

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

Find Baked Products rich in Carbohydrate

6.4%4.64g

Sugars

6.9%5g

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

4.64 gvs5 g

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

Find Baked Products rich in Sugars

0.088%0.064g

Fructose

2.76%2g

≤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]

0.064 gvs2 g

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

Find Baked Products rich in Fructose

%0.069g

Glucose

%1.44g

0.069 gvs1.44 g

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

Find Baked Products rich in Glucose

%4.44g

Sucrose

%0.29g

4.44 gvs0.29 g

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

Find Baked Products rich in Sucrose

1.15%0.44g

Fiber

20%7.65g

0.44 gvs7.65 g

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

Find Baked Products rich in Fiber

3.23%1.8g

Protein

15%8.3g

1.8 gvs8.3 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 Broccoli

Vitamin A

10%91μg

RAE, retinol activity equivalents

NA μgvs91 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

1.5%0.018mg

Vitamin B1

17.4%0.21mg

Thiamine

0.018 mgvs0.21 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

3.55%0.046mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.046 mgvs0.34 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

7.53%1.2mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs1.88 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

2.82%0.14mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.14 mgvs1.7 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

0.99%0.013mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.013 mgvs0.51 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Baked Products rich in Vitamin B7

Vitamin B9

46.3%185μg

Folates and Folic Acid

NA μgvs185 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

292%262mg

Ascorbic acid

NA mgvs262 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

2.43%0.36mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.36 mgvs2.3 mg

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

Find Baked Products rich in Vitamin E

Vitamin K

249%299μg

Phytomenadione or phylloquinone

NA μgvs299 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 Broccoli

1.18%11.8mg

Calcium

14%138mg

11.8 mgvs138 mg

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

Find Baked Products rich in Calcium

0.85%0.008mg

Copper

16%0.14mg

0.008 mgvs0.14 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

7.05%0.56mg

Iron

27%2.15mg

0.56 mgvs2.15 mg

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

Find Baked Products rich in Iron

1.16%4.87mg

Magnesium

14.7%61.8mg

4.87 mgvs61.8 mg

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

Find Baked Products rich in Magnesium

2.9%0.067mg

Manganese

27%0.62mg

0.067 mgvs0.62 mg

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

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

11%77mg

Phosphorus

27.7%194mg

77 mgvs194 mg

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

Find Baked Products rich in Phosphorus

1.6%54mg

Potassium

27.3%929mg

54 mgvs929 mg

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

Find Baked Products rich in Potassium

6.3%3.46μg

Selenium

13.4%7.35μg

3.46 μgvs7.35 μg

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

Find Baked Products rich in Selenium

6.67%100mg

Sodium

6.47%97mg

100 mgvs97 mg

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

Find Baked Products rich in Sodium

1.45%0.16mg

Zinc

11%1.2mg

0.16 mgvs1.2 mg

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

Find Baked Products rich in Zinc

0.16%5.74g

Water

7.1%263g

5.74 gvs263 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 100 calories of Pan De Torta Salvadoran Bread vs Broccoli:

Raw Broccoli contains 11.6 times more Vitamin B1, 7.5 times more Vitamin B2, 1.6 times more Vitamin B3, 12 times more Vitamin B5, 40.1 times more Vitamin B6 and 6.3 times more Vitamin E than Pan De Torta Salvadoran Pound Cake Type Bread.

Comparing minerals per 100 calories for Pan De Torta Salvadoran Bread vs Broccoli:

Raw Broccoli contains 11.7 times more Calcium, 18.7 times more Copper, 3.8 times more Iron, 12.7 times more Magnesium, 9.3 times more Manganese, 2.5 times more Phosphorus, 17.3 times more Potassium, 2.1 times more Selenium, 7.6 times more Zinc and 45.8 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
Both Pan De Torta Salvadoran Pound Cake Type Bread and Raw Broccoli have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Pan De Torta Salvadoran Pound Cake Type Bread has 4.1 times more Fat, 2.3 times more Saturated Fat, 1.7 times more Omega 3 and 14.5 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Carbohydrate, 31.2 times more Fructose, 17.5 times more Fiber and 4.6 times more Protein than Pan De Torta Salvadoran Pound Cake Type Bread.
Both Pan De Torta Salvadoran Pound Cake Type Bread and Raw Broccoli have similar amounts of Energy and Sugars per 100 kcal.
Both Pan De Torta Salvadoran Pound Cake Type Bread as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Pan De Torta Salvadoran BreadVS Keikitos (muffins), Latino bakery itemBroccoliVS Keikitos (muffins), Latino bakery itemPan De Torta Salvadoran BreadVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Pan De Torta Salvadoran BreadVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Pan De Torta Salvadoran Bread or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: