Comparing Nutrients in 300 calories Bread Sticks VS Toasted Commercially Prepared Whole-wheat Bread

Weight per 300 calories

• Bread Sticks: 72.8g
• Toasted Commercially Prepared Whole-wheat Bread: 98g

Bread Sticks have 1.3 times more energy per 100g than Toasted Commercially Prepared Whole-wheat Bread. It has very high energy density when compared to other foods. Toasted Commercially Prepared Whole-wheat Bread having high energy density.

Discover which food has more nutrients per 300 calories - Bread Sticks or Toasted Commercially Prepared Whole-wheat Bread?

Macros Ratio

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

Macro Nutrients

	Bread Sticks	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.13% 6.9g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	2.82% 0.9g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 50g	38.6% 50g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	7.8% 5.66g	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	5.75% 2.2g	19.3% 7.35g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Bread Sticks	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.1% 0.053mg	18% 0.23mg	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	29.5% 118μg	12.7% 51μg	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	4.9% 0.74mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	7.35% 8.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread Sticks	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	1.6% 16mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	73% 0.66mg	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	39% 3.1mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5.55% 23.3mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	108% 2.5mg	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	12.6% 88mg	42.4% 297mg	700mg per day for Men 19-50 years
Potassium	2.66% 90mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	49.6% 27.3μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	5.83% 0.64mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.44g	0.64% 23.8g	3700g per day for Men 19-50 years

Bread Sticks VS Toasted Commercially Prepared Whole-wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bread Sticks or Toasted Commercially Prepared Whole-wheat Bread?

Lets compare vitamin content per 300 calories of Bread Sticks vs Toasted Commercially Prepared Whole-wheat Bread:

• 300 calories of Bread Sticks have 1.4 times more Vitamin B2 and 2.3 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• While 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 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 Plain Bread Sticks.
• Both Bread Sticks and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Bread Sticks have insufficient amounts of Vitamin B6 and Vitamin K
• Both Plain Bread Sticks as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Bread Sticks vs Toasted Commercially Prepared Whole-wheat Bread:

• 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 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 Plain Bread Sticks.
• Both Bread Sticks and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Iron and Sodium per 300 calories.
• 300 calories of Bread Sticks lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bread Sticks have 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.
• While 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 6.2 times more Sugars, 3.4 times more Fiber and 1.8 times more Protein than Plain Bread Sticks.
• Both Bread Sticks and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Bread Sticks provide inadequate amounts of Fiber
• 300 calories of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3 and Omega 6