Comparing Nutrients in 7 ounces Garlic bread, frozen VS 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	24% 695kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	98% 1.57g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	75% 12.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	104% 135g	130g per day for Men 19-50 years
Sugars	10% 7.32g	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	1.7% 1.23g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	35% 13.3g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	32.5% 0.42mg	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	92% 369μg	40.7% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.98% 18IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	30.3% 36.3μg	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	5.36% 53.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	58.7% 0.53mg	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	75.7% 6.05mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	129% 2.96mg	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	24.7% 173mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.53% 19.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Garlic bread, frozen vs Crackers, saltines, whole wheat (includes multi-grain):

• Garlic bread, frozen has 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).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 2.6 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 7 oz.
• Both Garlic bread, frozen as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Garlic bread, frozen vs Crackers, saltines, whole wheat (includes multi-grain):

• Garlic bread, frozen has more Calcium than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 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.

Comparison of macro-nutrients per 7 ounces:

• Garlic bread, frozen has 1.6 times more Fat, more Saturated Fat and more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 20.8 times more Omega 3, 1.6 times more Carbohydrate and 2.7 times more Fiber than Garlic bread, frozen.
• Both Garlic bread, frozen and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Energy, Omega 6 and Protein per 7 oz.
• Both Garlic bread, frozen as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.