Comparing Nutrients in 1 kilogram 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	87% 2520kcal	142% 4120kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	44% 14g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	199% 33.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	329% 427g	526% 684g	130g per day for Men 19-50 years
Sugars	60% 43.4g	17.4% 12.6g	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	30.5% 22g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	158% 60g	79% 30g	38g per day for Men 19-50 years
Protein	222% 125g	214% 120g	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	328% 3.94mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	425% 5.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	330% 53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.46mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	56% 0.73mg	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	105% 420μg	405% 1620μg	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	177% 26.6mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Bread Sticks	Recommended Dietary Allowance
Calcium	161% 1610mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	209% 1.88mg	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	309% 24.7mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	945% 21.7mg	242% 5.57mg	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	303% 2120mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	467% 257μg	682% 375μg	55μg per day for Men 19-50 years
Sodium	303% 4550mg	475% 7130mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Bread Sticks per 1 kg

Compare the macro and micronutrient content in 1 kg of Commercial Whole-wheat Bread versus 1 kg of Bread Sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Commercial Whole-wheat Bread vs Bread Sticks:

• 1 kilogram of Commercial Whole-wheat Bread has 2.9 times more Vitamin B6, 2.6 times more Vitamin E and 3.5 times more Vitamin K than Bread Sticks.
• While 1 kg of Plain Bread Sticks contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Commercial Whole-wheat Bread vs Bread Sticks:

• 1 kilogram of Commercial Whole-wheat Bread has 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 1 kg of Plain Bread Sticks contains 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 1 kilogram:

• 1 kilogram of Commercial Whole-wheat Bread has 3.4 times more Sugars and 2 times more Fiber than Bread Sticks.
• While 1 kg of Plain Bread Sticks contains 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 one kilogram.