Comparing Nutrients in 100 grams 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	12% 350kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	31.7% 5.4g	5.05% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	37.6% 49g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	8.44% 6.12g	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	0.86% 0.62g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	15% 8.36g	18.2% 10g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Wheat Bagels	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.5% 0.46mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	11.3% 0.15mg	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	46.5% 186μg	19% 76μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.33% 0.08μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.5% 9IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.87% 1.18mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.6% 29.5μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Wheat Bagels	Recommended Dietary Allowance
Calcium	2.7% 27mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	19.4% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.6% 24μg	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	38% 3.05mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	62% 1.43mg	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	12.4% 87mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	3.03% 103mg	4.85% 165mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	52% 28.7μg	55μg per day for Men 19-50 years
Sodium	36.3% 544mg	29.3% 439mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.86% 31.8g	1% 37.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Garlic bread, frozen as well as Wheat Bagels have insufficient amounts of Vitamin C in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Garlic bread, frozen as well as Wheat Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.