Comparing Nutrients in 100 grams 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	12% 350kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	2.2% 2.15g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	31.7% 5.4g	5.17% 0.88g	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	33.8% 44g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	6.9% 5g	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	3.72% 2.7g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	15% 8.36g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	White Wheat Bread	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	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	6.15% 0.08mg	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	31.8% 127μg	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	2.53% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.6% 29.5μg	6.4% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	White Wheat Bread	Recommended Dietary Allowance
Calcium	2.7% 27mg	68.4% 684mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	16.6% 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	38% 3.05mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	27.6% 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	12.4% 87mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	3.03% 103mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	29.3% 16μg	55μg per day for Men 19-50 years
Sodium	36.3% 544mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	0.86% 31.8g	1.07% 39.6g	3700g per day for Men 19-50 years

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

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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