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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Garlic bread, frozen has more Vitamin A, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 2.4 times more Vitamin B9, more Vitamin B12, more Vitamin D, 3.7 times more Vitamin E and 19.7 times more Vitamin K than Wheat Bagels.
• While Wheat Bagels contain 1.8 times more Vitamin B6 than Garlic bread, frozen.
• Both Garlic bread, frozen and Wheat Bagels have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Garlic bread, frozen as well as Wheat Bagels have insufficient amounts of Vitamin C in 14 oz.

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

• Garlic bread, frozen has 1.4 times more Calcium and 1.2 times more Sodium than Wheat Bagels.
• While Wheat Bagels contain 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.
• Both Garlic bread, frozen and Wheat Bagels have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Garlic bread, frozen has 1.4 times more Energy, 10.9 times more Fat, more Saturated Fat and 6.3 times more Omega 6 than Wheat Bagels.
• While Wheat Bagels contain 2 times more Omega 3, 1.7 times more Sugars and 1.6 times more Fiber than Garlic bread, frozen.
• Both Garlic bread, frozen and Wheat Bagels have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Garlic bread, frozen as well as Wheat Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.