Comparing Nutrients in 5 ounces Crackers, saltines, whole wheat (includes multi-grain) VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Garlic bread, frozen	Recommended Dietary Allowance
Energy	19.5% 564kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	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	70% 1.1g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	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	74.4% 97g	45.5% 59g	130g per day for Men 19-50 years
Sugars	0% 0g	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	25% 9.5g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	18% 10g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	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	55% 0.66mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	29% 116μg	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	11.2% 1.7mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.6% 26μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	0% 0mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	17% 0.15mg	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	91% 7.3mg	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	39.7% 278mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	42.8% 23.5μg	55μg per day for Men 19-50 years
Sodium	115% 1721mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	0.38% 14g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) vs Garlic bread, frozen:

• Crackers, saltines, whole wheat (includes multi-grain) have 1.2 times more Vitamin B2 and 2.6 times more Vitamin B6 than Garlic bread, frozen.
• While Garlic bread, frozen contains more Vitamin A, 2.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.6 times more Vitamin K than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Garlic bread, frozen have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E per 5 oz.
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Garlic bread, frozen have insufficient amounts of Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Crackers, saltines, whole wheat (includes multi-grain) vs Garlic bread, frozen:

• Crackers, saltines, whole wheat (includes multi-grain) have 2.5 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 1.6 times more Selenium, 2.2 times more Sodium and 1.7 times more Zinc than Garlic bread, frozen.
• While Garlic bread, frozen contains more Calcium than Crackers, saltines, whole wheat (includes multi-grain).

Comparison of macro-nutrients per 5 ounces:

• Crackers, saltines, whole wheat (includes multi-grain) have 20.8 times more Omega 3, 1.6 times more Carbohydrate and 2.7 times more Fiber than Garlic bread, frozen.
• While Garlic bread, frozen contains 1.6 times more Fat, more Saturated Fat and more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Garlic bread, frozen have similar amounts of Energy, Omega 6 and Protein per 5 oz.
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Garlic bread, frozen have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.