Comparing Nutrients in 5 ounces Garlic bread, frozen VS 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% 496kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	3.14% 3.05g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	45% 7.63g	7.33% 1.25g	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	48% 62.2g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	9.78% 7.1g	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	5.28% 3.83g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	34.3% 13g	38g per day for Men 19-50 years
Protein	21% 12g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	White Wheat Bread	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	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	8.72% 0.11mg	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	45% 180μg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	White Wheat Bread	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	97% 970mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	23.5% 0.21mg	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% 4.32mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	39% 0.9mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	42.8% 23.5μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	45% 678mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.5% 56g	3700g per day for Men 19-50 years

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

• Garlic bread, frozen has more Vitamin A, 1.5 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin B12, more Vitamin D, 3.1 times more Vitamin E and 3.8 times more Vitamin K than White Wheat Bread.
• While White Wheat Bread contains 1.4 times more Vitamin B2 than Garlic bread, frozen.
• Both Garlic bread, frozen and White Wheat Bread have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 5 oz.
• Both Garlic bread, frozen as well as White Wheat Bread have insufficient amounts of Vitamin C in 5 oz.

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

• White Wheat Bread contains 25.3 times more Calcium, 1.4 times more Copper, 1.6 times more Iron and 1.4 times more Manganese than Garlic bread, frozen.
• Both Garlic bread, frozen and White Wheat Bread have similar amounts of Magnesium, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Garlic bread, frozen has 1.5 times more Energy, 7.7 times more Fat, 8.4 times more Saturated Fat and 6.1 times more Omega 6 than White Wheat Bread.
• While White Wheat Bread contains 2.2 times more Omega 3, 1.4 times more Sugars, 4.4 times more Fructose, 3.7 times more Fiber and 1.3 times more Protein than Garlic bread, frozen.
• Both Garlic bread, frozen and White Wheat Bread have similar amounts of Carbohydrate per 5 oz.
• Both Garlic bread, frozen as well as White Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.