Comparing Nutrients in 14 ounces Commercial Whole-wheat Bread VS Bread Sticks

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Bread Sticks	12%	21%	67%

Macro Nutrients

	Commercial Whole-wheat Bread	Bread Sticks	Recommended Dietary Allowance
Energy	34.5% 1000kcal	56.4% 1635kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	8.95% 2.87g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	60.5% 0.97g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	79% 13.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 170g	209% 271g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	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	12% 8.77g	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	% 4.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	62.7% 24g	31.3% 12g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Commercial 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	130% 1.56mg	195% 2.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.56mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	22.3% 0.29mg	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	41.7% 167μg	161% 643μg	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	70.4% 10.6mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Bread Sticks	Recommended Dietary Allowance
Calcium	64% 639mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	83% 0.75mg	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	123% 9.8mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	96% 2.2mg	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	120% 841mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	120% 1806mg	189% 2830mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.65% 24.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Bread Sticks per 14 oz

Compare the macro and micronutrient content in 14 oz of Commercial Whole-wheat Bread versus 14 oz of Bread Sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Commercial Whole-wheat Bread vs Bread Sticks:

• 14 ounces of Commercial Whole-wheat Bread have 2.9 times more Vitamin B6, 2.6 times more Vitamin E and 3.5 times more Vitamin K than Bread Sticks.
• While 14 oz of Plain Bread Sticks contain 1.5 times more Vitamin B1, 3.3 times more Vitamin B2 and 3.9 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread Sticks provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Bread Sticks have insufficient amounts of Vitamin K
• Both Commercially Prepared Whole-wheat Bread as well as Plain Bread Sticks have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Commercial Whole-wheat Bread vs Bread Sticks:

• 14 ounces of Commercial Whole-wheat Bread have 7.3 times more Calcium, 1.2 times more Copper, 2.3 times more Magnesium, 3.9 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium and 2 times more Zinc than Bread Sticks.
• While 14 oz of Plain Bread Sticks contain 1.7 times more Iron, 1.5 times more Selenium and 1.6 times more Sodium than Commercially Prepared Whole-wheat Bread.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Commercial Whole-wheat Bread have 3.4 times more Sugars and 2 times more Fiber than Bread Sticks.
• While 14 oz of Plain Bread Sticks contain 1.6 times more Energy, 2.7 times more Fat, 2 times more Saturated Fat, 1.8 times more Omega 3, 2.3 times more Omega 6 and 1.6 times more Carbohydrate than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread Sticks offer comparable quantities of Protein per 14 ounces.