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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Garlic bread, frozen has more Vitamin A, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 2.4 times more Vitamin B9, more Vitamin B12, more Vitamin D, 3.7 times more Vitamin E and 19.7 times more Vitamin K than Wheat Bagels.
• While Wheat Bagels contain 1.8 times more Vitamin B6 than Garlic bread, frozen.
• Both Garlic bread, frozen and Wheat Bagels have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Garlic bread, frozen as well as Wheat Bagels have insufficient amounts of Vitamin C in 5 oz.

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

• Garlic bread, frozen has 1.4 times more Calcium and 1.2 times more Sodium than Wheat Bagels.
• While Wheat Bagels contain 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.
• Both Garlic bread, frozen and Wheat Bagels have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Garlic bread, frozen has 1.4 times more Energy, 10.9 times more Fat, more Saturated Fat and 6.3 times more Omega 6 than Wheat Bagels.
• While Wheat Bagels contain 2 times more Omega 3, 1.7 times more Sugars and 1.6 times more Fiber than Garlic bread, frozen.
• Both Garlic bread, frozen and Wheat Bagels have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Garlic bread, frozen as well as Wheat Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.