Comparing Nutrients in 300 calories Commercial Whole-wheat Bread VS Bread Sticks

Weight per 300 calories

• Commercial Whole-wheat Bread: 119g
• Bread Sticks: 72.8g

Plain Bread Sticks have 1.6 times more energy per unit of mass than Commercially Prepared Whole-wheat Bread, which is very high in comparison to other foods. Commercial Whole-wheat Bread having high energy density.

Discover which food has more nutrients per 300 calories - Commercial Whole-wheat Bread or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	7.13% 6.9g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	10.3% 0.17g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	38.3% 50g	130g per day for Men 19-50 years
Sugars	7.13% 5.17g	1.27% 0.92g	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	3.63% 2.63g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.036g	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	5.75% 2.2g	38g per day for Men 19-50 years
Protein	26.5% 15g	15.6% 8.74g	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	39% 0.47mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	4.1% 0.053mg	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	12.5% 50μg	29.5% 118μg	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	21% 3.17mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.74% 9.3μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Bread Sticks	Recommended Dietary Allowance
Calcium	19% 192mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	15.2% 0.14mg	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	36.8% 2.94mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	5.55% 23.3mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	17.6% 0.41mg	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	36% 252mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	2.66% 90mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	49.6% 27.3μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	5.83% 0.64mg	11mg per day for Men 19-50 years
Water	1.26% 46.4g	0.12% 4.44g	3700g per day for Men 19-50 years

Commercial Whole-wheat Bread VS Bread Sticks Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Commercial Whole-wheat Bread vs Bread Sticks:

• 300 calories of Commercial Whole-wheat Bread have 1.4 times more Vitamin B3, 2 times more Vitamin B5, 4.8 times more Vitamin B6, 4.3 times more Vitamin E and 5.8 times more Vitamin K than Bread Sticks.
• While 300 kcal of Plain Bread Sticks contain 2 times more Vitamin B2 and 2.4 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread Sticks provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Bread Sticks have insufficient amounts of Vitamin B6, Vitamin E and 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 300 calories.

Comparing minerals per 300 calories for Commercial Whole-wheat Bread vs Bread Sticks:

• 300 calories of Commercial Whole-wheat Bread have 12 times more Calcium, 2 times more Copper, 3.8 times more Magnesium, 6.4 times more Manganese, 2.9 times more Phosphorus, 3.3 times more Potassium and 3.3 times more Zinc than Bread Sticks.
• Both Commercial Whole-wheat Bread and Bread Sticks contain similar levels of Iron, Selenium 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 Commercial Whole-wheat Bread have 5.6 times more Sugars, 3.3 times more Fiber and 1.7 times more Protein than Bread Sticks.
• While 300 kcal of Plain Bread Sticks contain 1.7 times more Fat and 1.4 times more Omega 6 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Bread Sticks offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• 300 calories of Bread Sticks provide inadequate amounts of Fiber