Comparing Nutrients in 100 calories Toasted Commercially Prepared Whole-wheat Bread VS Bread Sticks

Weight per 100 calories

• Toasted Commercially Prepared Whole-wheat Bread: 32.7g
• Bread Sticks: 24.3g

Plain Bread Sticks have 1.3 times more energy per unit of mass than Toasted Commercially Prepared Whole-wheat Bread, which is very high in comparison to other foods. Toasted Commercially Prepared Whole-wheat Bread having high energy density.

Discover which food has more nutrients per 100 calories - Toasted Commercially Prepared Whole-wheat Bread or Bread Sticks?

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Bread Sticks	12%	21%	67%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Bread Sticks	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	2.38% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	0.42% 0.31g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.45% 2.45g	1.9% 0.73g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	Bread Sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.14% 0.093mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	2.62% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.96% 0.077mg	1.36% 0.018mg	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	4.25% 17μg	9.83% 39.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.37% 0.21mg	1.63% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	0.44% 0.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Bread Sticks	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	0.53% 5.34mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	5.07% 0.046mg	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	12% 0.97mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	7.7% 32.4mg	1.85% 7.77mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	5.88% 0.14mg	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	14% 99mg	4.2% 29.4mg	700mg per day for Men 19-50 years
Potassium	3.13% 107mg	0.89% 30mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	12.3% 185mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	1.94% 0.21mg	11mg per day for Men 19-50 years
Water	0.21% 7.92g	0.04% 1.5g	3700g per day for Men 19-50 years

Toasted Commercially Prepared Whole-wheat Bread VS Bread Sticks Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Commercially Prepared Whole-wheat Bread or Bread Sticks?

Lets compare vitamin content per 100 calories of Toasted Commercially Prepared Whole-wheat Bread vs Bread Sticks:

• 100 calories of Toasted Commercially Prepared Whole-wheat Bread have 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.4 times more Vitamin B6 and 5.5 times more Vitamin K than Bread Sticks.
• While 100 kcal of Plain Bread Sticks contain 1.4 times more Vitamin B2 and 2.3 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Bread Sticks provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Bread Sticks have insufficient amounts of Vitamin B6 and Vitamin K
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Plain Bread Sticks have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Toasted Commercially Prepared Whole-wheat Bread vs Bread Sticks:

• 100 calories of Toasted Commercially Prepared Whole-wheat Bread have 8 times more Calcium, 4.8 times more Copper, 4.2 times more Magnesium, 6.2 times more Manganese, 3.4 times more Phosphorus, 3.5 times more Potassium, 1.9 times more Selenium and 3.3 times more Zinc than Bread Sticks.
• Both Toasted Commercially Prepared Whole-wheat Bread and Bread Sticks contain similar levels of Iron and Sodium per 100 calories.
• 100 calories of Bread Sticks lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Toasted Commercially Prepared Whole-wheat Bread have 6.2 times more Sugars, 3.4 times more Fiber and 1.8 times more Protein than Bread Sticks.
• While 100 kcal of Plain Bread Sticks contain 1.7 times more Fat, 5.8 times more Omega 3 and 3.5 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Bread Sticks offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Bread Sticks provide inadequate amounts of Fiber