Comparing Nutrients in 300 calories Crackers, saltines, whole wheat (includes multi-grain) VS Garlic bread, frozen

Weight per 300 calories

• Crackers, saltines, whole wheat (includes multi-grain): 75.4g
• Garlic bread, frozen: 85.7g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Crackers, saltines, whole wheat (includes multi-grain) or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.32% 8.07g	14.7% 14.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.4g	27.5% 35.8g	130g per day for Men 19-50 years
Sugars	0% 0g	4.36% 3.16g	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	0.73% 0.53g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.3% 5.05g	5.64% 2.14g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	12.8% 7.17g	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	1.24% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.2% 0.35mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	5.47% 0.071mg	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	15.5% 62μg	40% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.86% 0.069μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.19% 0.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.3% 7.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.98% 0.9mg	6.74% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 13.8μg	21% 25.3μg	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	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	10.3% 0.093mg	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	48.4% 3.87mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12.6% 52.8mg	4.7% 19.7mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	16.4% 0.38mg	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	21% 148mg	10.7% 74.6mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	2.6% 88.3mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	61% 915mg	31% 466mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.2% 7.42g	0.74% 27.2g	3700g per day for Men 19-50 years

Crackers, Saltines, Whole Wheat (includes Multi-grain) VS Garlic Bread, Frozen Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, saltines, whole wheat (includes multi-grain) or Garlic bread, frozen?

Lets compare vitamin content per 300 calories of Crackers, saltines, whole wheat (includes multi-grain) vs Garlic bread, frozen:

• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) have 2.3 times more Vitamin B6 than Garlic bread, frozen.
• While 300 kcal of Garlic bread, frozen contain 2.6 times more Vitamin B9 and 1.8 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 B2, Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin E
• 300 calories of Garlic bread, frozen have insufficient amounts of Vitamin B6
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Crackers, saltines, whole wheat (includes multi-grain) vs Garlic bread, frozen:

• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) have 2.2 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus, 1.4 times more Selenium, 2 times more Sodium and 1.5 times more Zinc than Garlic bread, frozen.
• 300 calories of Garlic bread, frozen lack sufficient amounts of Magnesium
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Garlic bread, frozen lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) have 18.3 times more Omega 3, 1.4 times more Carbohydrate and 2.4 times more Fiber than Garlic bread, frozen.
• While 300 kcal of Garlic bread, frozen contain 1.8 times more Fat, more Saturated Fat and 1.3 times more Protein 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 and Omega 6 per 300 calories.
• 300 calories of Garlic bread, frozen provide inadequate amounts of Omega 3 and Fiber