Comparing Nutrients in 14 ounces Crackers, saltines, whole wheat (includes multi-grain) VS Garlic bread, frozen

Macros Ratio

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

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Garlic bread, frozen	Recommended Dietary Allowance
Energy	54.5% 1580kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	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	196% 3.13g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	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	208% 271g	127% 166g	130g per day for Men 19-50 years
Sugars	0% 0g	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	70% 26.6g	26% 9.92g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	59.3% 33g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	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	154% 1.85mg	153% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	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	81.4% 325μg	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	31.5% 4.72mg	31.2% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	0% 0mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	47.6% 0.43mg	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	255% 20.4mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	258% 5.93mg	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	111% 778mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	25.8% 877mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	321% 4818mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	1.06% 39g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, whole wheat (includes multi-grain) VS Garlic bread, frozen per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, saltines, whole wheat (includes multi-grain) 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 Crackers, saltines, whole wheat (includes multi-grain) vs Garlic bread, frozen:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 1.2 times more Vitamin B2 and 2.6 times more Vitamin B6 than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain 2.3 times more Vitamin B9, more Vitamin B12 and 1.6 times more Vitamin K than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Garlic bread, frozen provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E per 14 ounces.
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12
• Both Crackers, saltines, whole wheat (includes multi-grain) 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 Crackers, saltines, whole wheat (includes multi-grain) vs Garlic bread, frozen:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 2.5 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 1.6 times more Selenium, 2.2 times more Sodium and 1.7 times more Zinc than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain more Calcium than Crackers, saltines, whole wheat (includes multi-grain).
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 20.8 times more Omega 3, 1.6 times more Carbohydrate and 2.7 times more Fiber than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain 1.6 times more Fat, more Saturated Fat and more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Garlic bread, frozen offer comparable quantities of Energy, Omega 6 and Protein per 14 ounces.