Comparing Nutrients in 500 calories Garlic bread, frozen VS Crackers, saltines, whole wheat (includes multi-grain)

Weight per 500 calories

• Garlic bread, frozen: 143g
• Crackers, saltines, whole wheat (includes multi-grain): 126g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	45.2% 7.7g	47.6% 8.1g	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	66% 85.7g	130g per day for Men 19-50 years
Sugars	7.27% 5.27g	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	1.22% 0.89g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	22% 8.4g	38g per day for Men 19-50 years
Protein	21.3% 12g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Crackers, saltines, whole wheat (includes multi-grain)	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	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	34.8% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.12% 0.12mg	20.6% 0.27mg	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	25.8% 103μg	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	9.97% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	19% 23μg	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	3.86% 38.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	37% 0.33mg	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	80.7% 6.46mg	8mg per day for Men 19-50 years
Magnesium	7.82% 33mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	81.6% 1.88mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	4.33% 147mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	59% 32.4μg	55μg per day for Men 19-50 years
Sodium	52% 777mg	102% 1525mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	16.7% 1.83mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	0.33% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Garlic bread, frozen as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.