Comparing Nutrients in 5 ounces Wheat Bagels VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Wheat Bagels	Garlic bread, frozen	Recommended Dietary Allowance
Energy	12.2% 354kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	24.3% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	6.73% 0.11g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	45% 7.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	45.5% 59g	130g per day for Men 19-50 years
Sugars	12% 8.67g	7.2% 5.23g	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	1.2% 0.88g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	26% 14.5g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.8% 0.3mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	9.05% 0.12mg	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	27% 108μg	66% 264μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.13% 12.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.85% 34μg	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	49% 3.9mg	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	27% 0.63mg	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	28.8% 201mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	6.88% 234mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	74% 40.7μg	42.8% 23.5μg	55μg per day for Men 19-50 years
Sodium	41.5% 622mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	1.44% 53.2g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bagels VS Garlic bread, frozen per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Bagels versus 5 oz of Garlic bread, frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Wheat Bagels vs Garlic bread, frozen:

• 5 ounces of Wheat Bagels have 1.8 times more Vitamin B6 than Garlic bread, frozen.
• While 5 oz of Garlic bread, frozen contain 1.8 times more Vitamin B5, 2.4 times more Vitamin B9, more Vitamin B12, 3.7 times more Vitamin E and 19.7 times more Vitamin K than Wheat Bagels.
• Both Wheat Bagels and Garlic bread, frozen provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Wheat Bagels have insufficient amounts of Vitamin B12 and Vitamin K
• Both Wheat Bagels as well as Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Wheat Bagels vs Garlic bread, frozen:

• 5 ounces of Wheat Bagels have 1.6 times more Copper, 2.2 times more Magnesium, 3.2 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium and 1.3 times more Zinc than Garlic bread, frozen.
• While 5 oz of Garlic bread, frozen contain 1.4 times more Calcium than Wheat Bagels.
• Both Wheat Bagels and Garlic bread, frozen contain similar levels of Iron and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Bagels have 2 times more Omega 3, 1.7 times more Sugars, 1.6 times more Fiber and 1.2 times more Protein than Garlic bread, frozen.
• While 5 oz of Garlic bread, frozen contain 1.4 times more Energy, 10.9 times more Fat, more Saturated Fat and 6.3 times more Omega 6 than Wheat Bagels.
• Both Wheat Bagels and Garlic bread, frozen offer comparable quantities of Carbohydrate per five ounces.