Comparing Nutrients in 100 calories Garlic bread, frozen VS Crackers, saltines, whole wheat (includes multi-grain)

Weight per 100 calories

• Garlic bread, frozen: 28.6g
• Crackers, saltines, whole wheat (includes multi-grain): 25g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Garlic bread, frozen or Crackers, saltines, whole wheat (includes multi-grain)?

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Garlic bread, frozen	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.75g	2.77% 2.7g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.68% 0.011g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	9.05% 1.54g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.17% 12g	13% 17g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	0% 0g	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	0.24% 0.18g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.88% 0.71g	4.43% 1.7g	38g per day for Men 19-50 years
Protein	4.27% 2.4g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	0.41% 3.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.74% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.04% 0.053mg	4.35% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	4.1% 0.054mg	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	13.3% 53μg	5.15% 20.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.95% 0.023μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.063% 0.057mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.43% 2.57IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.25% 0.34mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.02% 8.43μg	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	0.77% 7.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	3.43% 0.031mg	7.43% 0.067mg	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	11% 0.87mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	1.56% 6.57mg	4.2% 17.6mg	420mg per day for Men 19-50 years
Manganese	5.48% 0.13mg	16.3% 0.38mg	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	3.55% 25mg	7.04% 49.2mg	700mg per day for Men 19-50 years
Potassium	0.87% 29.4mg	1.63% 55.5mg	3400mg per day for Men 19-50 years
Selenium	8.62% 4.74μg	11.8% 6.5μg	55μg per day for Men 19-50 years
Sodium	10.4% 155mg	20.3% 305mg	1500mg per day for Men 19-50 years
Zinc	2.26% 0.25mg	3.33% 0.37mg	11mg per day for Men 19-50 years
Water	0.25% 9.1g	0.067% 2.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Garlic bread, frozen vs Crackers, saltines, whole wheat (includes multi-grain):

• Garlic bread, frozen has 2.6 times more Vitamin B9 and 1.8 times more Vitamin K than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 2.3 times more Vitamin B6 than Garlic bread, frozen.
• Both Garlic bread, frozen and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per 100 kcal.
• Both Garlic bread, frozen as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Garlic bread, frozen vs Crackers, saltines, whole wheat (includes multi-grain):

• Crackers, saltines, whole wheat (includes multi-grain) contain 2.2 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium, 2 times more Sodium and 1.5 times more Zinc than Garlic bread, frozen.
• Both Garlic bread, frozen as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Garlic bread, frozen has 1.8 times more Fat, more Saturated Fat, more Sugars and 1.3 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 18.3 times more Omega 3, 1.4 times more Carbohydrate and 2.4 times more Fiber than Garlic bread, frozen.
• Both Garlic bread, frozen and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Energy and Omega 6 per 100 kcal.
• Both Garlic bread, frozen as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.