Comparing Nutrients in 300 calories Garlic bread, frozen VS White Wheat Bread

Weight per 300 calories

• Garlic bread, frozen: 85.7g
• White Wheat Bread: 126g

Garlic bread, frozen has 1.5 times more energy per 100g than White Wheat Bread. It has high energy density when compared to other foods. White Wheat Bread having above average energy density.

Which food has more nutrients per 300 calories - Garlic bread, frozen or White Wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Garlic bread, frozen	White Wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	6.54% 0.1g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.5% 35.8g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	4.36% 3.16g	8.7% 6.3g	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	0.73% 0.53g	4.7% 3.4g	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	% 0.36g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5.64% 2.14g	30.5% 11.6g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	1.24% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.47% 0.071mg	7.76% 0.1mg	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	40% 159μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.86% 0.069μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.19% 0.17mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.3% 7.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.74% 1mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	8.1% 9.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	White Wheat Bread	Recommended Dietary Allowance
Calcium	2.3% 23mg	86.2% 862mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	21% 0.19mg	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	32.7% 2.6mg	77% 6.16mg	8mg per day for Men 19-50 years
Magnesium	4.7% 19.7mg	7.8% 32.8mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	34.7% 0.8mg	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	10.7% 74.6mg	18.5% 130mg	700mg per day for Men 19-50 years
Potassium	2.6% 88.3mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	26% 14.2μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	31% 466mg	40% 603mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.74% 27.2g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Garlic bread, frozen vs White Wheat Bread:

• Garlic bread, frozen has 2.1 times more Vitamin E and 2.6 times more Vitamin K than White Wheat Bread.
• While White Wheat Bread contains 1.6 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than Garlic bread, frozen.
• Both Garlic bread, frozen and White Wheat Bread have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Garlic bread, frozen as well as White Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Garlic bread, frozen vs White Wheat Bread:

• White Wheat Bread contains 37.3 times more Calcium, 2 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Selenium, 1.3 times more Sodium and 1.6 times more Zinc than Garlic bread, frozen.

Comparison of macro-nutrients per 300 calories:

• Garlic bread, frozen has 5.3 times more Fat, 5.7 times more Saturated Fat and 4.2 times more Omega 6 than White Wheat Bread.
• While White Wheat Bread contains 3.2 times more Omega 3, 1.5 times more Carbohydrate, 2 times more Sugars, 6.4 times more Fructose, 5.4 times more Fiber and 1.9 times more Protein than Garlic bread, frozen.
• Both Garlic bread, frozen and White Wheat Bread have similar amounts of Energy per 300 kcal.
• Both Garlic bread, frozen as well as White Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.