Comparing Nutrients in 500 calories Commercial Whole-wheat Bread VS Bread Sticks

Weight per 500 calories

• Commercial Whole-wheat Bread: 198g
• Bread Sticks: 121g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.94g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	5.35% 1.7g	32g per day for Men 19-50 years
Omega 3	17.2% 0.28g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	64% 83g	130g per day for Men 19-50 years
Sugars	12% 8.6g	2.1% 1.53g	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	6.05% 4.4g	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	% 2.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	9.6% 3.64g	38g per day for Men 19-50 years
Protein	44% 24.7g	26% 14.6g	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	65% 0.78mg	59.6% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	6.8% 0.089mg	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	21% 83.3μg	49% 197μg	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	35% 5.28mg	8.17% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	2.22% 2.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Bread Sticks	Recommended Dietary Allowance
Calcium	32% 319mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	25.4% 0.23mg	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	61.3% 4.9mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	9.25% 39mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	29.4% 0.68mg	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	60% 421mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	4.43% 150mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	82.7% 45.5μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	57.7% 865mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	0.2% 7.4g	3700g per day for Men 19-50 years

Commercial Whole-wheat Bread VS Bread Sticks Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Commercial Whole-wheat Bread or Bread Sticks?

Lets compare vitamin content per 500 calories of Commercial Whole-wheat Bread vs Bread Sticks:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Commercial Whole-wheat Bread vs Bread Sticks:

• 500 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 500 calories.
• 500 calories of Bread Sticks lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Bread Sticks provide inadequate amounts of Fiber