Comparing Nutrients in 14 ounces Garlic bread, frozen VS 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	48% 1389kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	44% 42.5g	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	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	150% 25.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	208% 271g	130g per day for Men 19-50 years
Sugars	20.2% 14.6g	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	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	70% 26.6g	38g per day for Men 19-50 years
Protein	59.3% 33g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Crackers, saltines, whole wheat (includes multi-grain)	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	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	65% 0.85mg	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	81.4% 325μg	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	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	60.5% 72.6μg	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	10.7% 107mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	117% 1.06mg	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	151% 12mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	258% 5.93mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	25.8% 877mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	186% 102μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	321% 4818mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	3.4% 126g	1.06% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Garlic bread, frozen vs Crackers, saltines, whole wheat (includes multi-grain):

• Garlic bread, frozen has more Vitamin A, 2.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.6 times more Vitamin K than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 2.6 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 14 oz.
• Both Garlic bread, frozen as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Garlic bread, frozen vs Crackers, saltines, whole wheat (includes multi-grain):

• Garlic bread, frozen has more Calcium than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 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.

Comparison of macro-nutrients per 14 ounces:

• Garlic bread, frozen has 1.6 times more Fat, more Saturated Fat and more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 20.8 times more Omega 3, 1.6 times more Carbohydrate and 2.7 times more Fiber than Garlic bread, frozen.
• Both Garlic bread, frozen and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Energy, Omega 6 and Protein per 14 oz.
• Both Garlic bread, frozen as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.