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

Weight per 300 calories

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

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

Which food has more nutrients per 300 calories - Garlic bread, frozen or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	8.32% 8.07g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	28.5% 4.85g	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	39.6% 51.4g	130g per day for Men 19-50 years
Sugars	4.36% 3.16g	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	0.73% 0.53g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.64% 2.14g	13.3% 5.05g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	1.24% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	29.2% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.47% 0.071mg	12.4% 0.16mg	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	15.5% 62μg	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	5.98% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	11.5% 13.8μg	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	2.3% 23mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	22.3% 0.2mg	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	48.4% 3.87mg	8mg per day for Men 19-50 years
Magnesium	4.7% 19.7mg	12.6% 52.8mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	49% 1.13mg	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	21% 148mg	700mg per day for Men 19-50 years
Potassium	2.6% 88.3mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	26% 14.2μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	31% 466mg	61% 915mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.74% 27.2g	0.2% 7.42g	3700g per day for Men 19-50 years

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

• Garlic bread, frozen has 2.6 times more Vitamin B9 and 1.8 times more Vitamin K than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 2.3 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 300 kcal.
• Both Garlic bread, frozen as well as Crackers, saltines, whole wheat (includes multi-grain) 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 Crackers, saltines, whole wheat (includes multi-grain):

• Crackers, saltines, whole wheat (includes multi-grain) contain 2.2 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium, 2 times more Sodium and 1.5 times more Zinc than Garlic bread, frozen.
• Both Garlic bread, frozen as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Garlic bread, frozen has 1.8 times more Fat, more Saturated Fat, more Sugars and 1.3 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 18.3 times more Omega 3, 1.4 times more Carbohydrate and 2.4 times more Fiber than Garlic bread, frozen.
• Both Garlic bread, frozen and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Energy and Omega 6 per 300 kcal.
• Both Garlic bread, frozen as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.