Comparing Nutrients in 500 calories Garlic bread, frozen VS White Wheat Bread

Weight per 500 calories

• Garlic bread, frozen: 143g
• White Wheat Bread: 210g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	4.66% 4.5g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	4.14% 1.32g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	45.2% 7.7g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	71% 92g	130g per day for Men 19-50 years
Sugars	7.27% 5.27g	14.5% 10.5g	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	1.22% 0.89g	7.82% 5.67g	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	% 0.6g	% 3.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	51% 19.3g	38g per day for Men 19-50 years
Protein	21.3% 12g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	2.06% 18.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.12% 0.12mg	13% 0.17mg	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	66.4% 266μg	66.7% 267μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.76% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.32% 0.29mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.14% 13IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.2% 1.7mg	5.32% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	White Wheat Bread	Recommended Dietary Allowance
Calcium	3.86% 38.6mg	144% 1437mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	34.8% 0.31mg	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	54.5% 4.36mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	7.82% 33mg	13% 54.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	58% 1.33mg	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	17.8% 124mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	4.33% 147mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	61.5% 34μg	55μg per day for Men 19-50 years
Sodium	52% 777mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	2.25% 83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Garlic bread, frozen as well as White Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.