Comparing Nutrients in 1 kilogram 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	121% 3500kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	0% 0g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	493% 7.9g	1.6g per day for Men 19-50 years
Omega 6	317% 54g	379% 64.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	321% 417g	525% 683g	130g per day for Men 19-50 years
Sugars	51% 37g	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	8.55% 6.2g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	176% 67g	38g per day for Men 19-50 years
Protein	149% 83.6g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	385% 4.62mg	388% 4.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	259% 41.4mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	131% 6.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	164% 2.13mg	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	465% 1860μg	205% 820μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15% 90IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	78.7% 12mg	79.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	246% 295μg	153% 183μg	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	27% 270mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	296% 2.66mg	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	381% 30.5mg	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	650% 15mg	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	124% 870mg	280% 1960mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	65% 2210mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	469% 258μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	809% 12140mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	8.6% 318g	2.66% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Garlic bread, frozen as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• Both Garlic bread, frozen as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.