Comparing Nutrients in 14 ounces Wheat Bagels VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Wheat Bagels	Garlic bread, frozen	Recommended Dietary Allowance
Energy	34.2% 992kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	65.5% 21g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 194g	127% 166g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	20.2% 14.6g	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	NA	3.4% 2.46g	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	NA	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	72.3% 40.5g	59.3% 33g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	153% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	25.3% 0.33mg	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	75.4% 302μg	185% 738μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	31.2% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	137% 11mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	247% 5.68mg	76% 1.75mg	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	80.5% 564mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	207% 114μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	116% 1742mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	4.03% 149g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bagels VS Garlic bread, frozen per 14 oz

Compare the macro and micronutrient content in 14 oz of Wheat Bagels versus 14 oz of Garlic bread, frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Wheat Bagels vs Garlic bread, frozen:

• 14 ounces of Wheat Bagels have 1.8 times more Vitamin B6 than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain 1.8 times more Vitamin B5, 2.4 times more Vitamin B9, more Vitamin B12, 3.7 times more Vitamin E and 19.7 times more Vitamin K than Wheat Bagels.
• Both Wheat Bagels and Garlic bread, frozen provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Wheat Bagels have insufficient amounts of Vitamin B12 and Vitamin K
• Both Wheat Bagels as well as Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Wheat Bagels vs Garlic bread, frozen:

• 14 ounces of Wheat Bagels have 1.6 times more Copper, 2.2 times more Magnesium, 3.2 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium and 1.3 times more Zinc than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain 1.4 times more Calcium than Wheat Bagels.
• Both Wheat Bagels and Garlic bread, frozen contain similar levels of Iron and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat Bagels have 2 times more Omega 3, 1.7 times more Sugars, 1.6 times more Fiber and 1.2 times more Protein than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain 1.4 times more Energy, 10.9 times more Fat, more Saturated Fat and 6.3 times more Omega 6 than Wheat Bagels.
• Both Wheat Bagels and Garlic bread, frozen offer comparable quantities of Carbohydrate per 14 ounces.