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

Weight per 300 calories

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

Plain Bread Sticks have 1.5 times more energy per unit of mass than Bread, whole-wheat, prepared from recipe, which is very high in comparison to other foods. Bread, whole-wheat, prepared from recipe having high energy density.

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

Macros Ratio

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

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Bread Sticks	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.83g	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	21.4% 0.34g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	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	42.7% 55.5g	38.3% 50g	130g per day for Men 19-50 years
Sugars	5.7% 4.14g	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	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	17% 6.47g	5.75% 2.2g	38g per day for Men 19-50 years
Protein	16% 9.06g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	27.2% 0.33mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	17.5% 70μg	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	5.47% 0.82mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.45% 10μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Bread Sticks	Recommended Dietary Allowance
Calcium	3.56% 35.6mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	30.3% 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	42% 3.35mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	21% 87.4mg	5.55% 23.3mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	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	29% 202mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	9.97% 339mg	2.66% 90mg	3400mg per day for Men 19-50 years
Selenium	75.7% 41.7μg	49.6% 27.3μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	5.83% 0.64mg	11mg per day for Men 19-50 years
Water	0.95% 35.3g	0.12% 4.44g	3700g per day for Men 19-50 years

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

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

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

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

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

Comparison of macro-nutrients per 300 calories:

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