Comparing Nutrients in 14 ounces Bread, whole-wheat, prepared from recipe, toasted VS Bread Sticks

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Bread Sticks	12%	21%	67%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Bread Sticks	Recommended Dietary Allowance
Energy	41.7% 1211kcal	56.4% 1635kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.4g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	86.6% 1.4g	60.5% 0.97g	1.6g per day for Men 19-50 years
Omega 6	67.2% 11.4g	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	172% 224g	209% 271g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	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	70% 26.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	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	88% 1.06mg	195% 2.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.6mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	66.5% 266μg	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	22.2% 3.33mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Bread Sticks	Recommended Dietary Allowance
Calcium	14.3% 143mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	169% 13.5mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	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	116% 814mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	101% 1512mg	189% 2830mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.65% 24.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bread, whole-wheat, prepared from recipe, toasted vs Bread Sticks:

• Bread, whole-wheat, prepared from recipe, toasted has 2.7 times more Vitamin B6 and 4.7 times more Vitamin K than Plain Bread Sticks.
• While Plain Bread Sticks contain 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 times more Vitamin B9 than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Plain Bread Sticks have similar amounts of Vitamin E per 14 oz.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Plain Bread Sticks have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Bread, whole-wheat, prepared from recipe, toasted vs Bread Sticks:

• Bread, whole-wheat, prepared from recipe, toasted has 1.6 times more Calcium, 1.5 times more Copper, 2.8 times more Magnesium, 3.7 times more Manganese, 1.7 times more Phosphorus, 2.8 times more Potassium and 1.9 times more Zinc than Plain Bread Sticks.
• While Plain Bread Sticks contain 1.3 times more Iron and 1.9 times more Sodium than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Plain Bread Sticks have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Bread, whole-wheat, prepared from recipe, toasted has 1.4 times more Omega 3, 3.3 times more Sugars and 2.2 times more Fiber than Plain Bread Sticks.
• While Plain Bread Sticks contain 1.4 times more Energy, 1.6 times more Fat, 1.6 times more Saturated Fat and 1.3 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Plain Bread Sticks have similar amounts of Omega 6 and Carbohydrate per 14 oz.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Plain Bread Sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.