Comparing Nutrients in 300 calories Bread Sticks VS Bread, whole-wheat, prepared from recipe

Weight per 300 calories

• Bread Sticks: 72.8g
• Bread, whole-wheat, prepared from recipe: 108g

Bread Sticks have 1.5 times more energy per 100g than Bread, whole-wheat, prepared from recipe. It has very high energy density when compared to other foods. Bread, whole-wheat, prepared from recipe having high energy density.

Discover which food has more nutrients per 300 calories - Bread Sticks or Bread, whole-wheat, prepared from recipe?

Macros Ratio

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

Macro Nutrients

	Bread Sticks	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.13% 6.9g	6% 5.83g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	16.6% 2.83g	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	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	5.7% 4.14g	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	17% 6.47g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Bread Sticks	Bread, whole-wheat, prepared from recipe	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	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.1% 0.053mg	16.5% 0.21mg	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	17.5% 70μg	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	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	8.45% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread Sticks	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.56% 35.6mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	30.3% 0.27mg	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	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	5.55% 23.3mg	21% 87.4mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	88.3% 2.03mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	2.66% 90mg	9.97% 339mg	3400mg per day for Men 19-50 years
Selenium	49.6% 27.3μg	75.7% 41.7μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	5.83% 0.64mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.44g	0.95% 35.3g	3700g per day for Men 19-50 years

Bread Sticks VS Bread, Whole-wheat, Prepared From Recipe Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bread Sticks or Bread, whole-wheat, prepared from recipe?

Lets compare vitamin content per 300 calories of Bread Sticks vs Bread, whole-wheat, prepared from recipe:

• 300 calories of Bread Sticks have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.7 times more Vitamin B9 than Bread, whole-wheat, prepared from recipe.
• While 300 kcal of Bread, whole-wheat, prepared from recipe contain 1.3 times more Vitamin B5, 4 times more Vitamin B6 and 6.3 times more Vitamin K than Plain Bread Sticks.
• Both Bread Sticks and Bread, whole-wheat, prepared from recipe provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Bread Sticks have insufficient amounts of Vitamin B6 and Vitamin K
• Both Plain Bread Sticks as well as Bread, whole-wheat, prepared from recipe 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 Bread, whole-wheat, prepared from recipe:

• 300 calories of Bread Sticks have 1.4 times more Sodium than Bread, whole-wheat, prepared from recipe.
• While 300 kcal of Bread, whole-wheat, prepared from recipe contain 2 times more Copper, 3.8 times more Magnesium, 5 times more Manganese, 2.3 times more Phosphorus, 3.8 times more Potassium, 1.5 times more Selenium and 2.5 times more Zinc than Plain Bread Sticks.
• Both Bread Sticks and Bread, whole-wheat, prepared from recipe contain similar levels of Iron per 300 calories.
• 300 calories of Bread Sticks lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Plain Bread Sticks as well as Bread, whole-wheat, prepared from recipe lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Bread, whole-wheat, prepared from recipe contain 1.9 times more Omega 3 and 3 times more Fiber than Plain Bread Sticks.
• Both Bread Sticks and Bread, whole-wheat, prepared from recipe offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per 300 calories.
• 300 calories of Bread Sticks provide inadequate amounts of Fiber