Comparing Nutrients in 500 calories Toasted Commercially Prepared Whole-wheat Bread VS Bread Sticks

Weight per 500 calories

• Toasted Commercially Prepared Whole-wheat Bread: 163g
• Bread Sticks: 121g

Plain Bread Sticks have 1.3 times more energy per unit of mass than Toasted Commercially Prepared Whole-wheat Bread, which is very high in comparison to other foods. Toasted Commercially Prepared Whole-wheat Bread having high energy density.

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

Macros Ratio

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

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Bread Sticks	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.86% 6.65g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	5.35% 1.7g	32g per day for Men 19-50 years
Omega 3	3.17% 0.051g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	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	64.3% 83.6g	64% 83g	130g per day for Men 19-50 years
Sugars	13% 9.43g	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	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	32.2% 12.3g	9.6% 3.64g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared 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	51% 0.61mg	59.6% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.37mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	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	21.2% 85μg	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	6.86% 1.03mg	8.17% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 14.7μg	2.22% 2.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Bread Sticks	Recommended Dietary Allowance
Calcium	21.2% 212mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	60.5% 4.84mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	9.25% 39mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	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	70.7% 495mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	4.43% 150mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	82.7% 45.5μg	55μg per day for Men 19-50 years
Sodium	61.5% 923mg	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	1.07% 39.6g	0.2% 7.4g	3700g per day for Men 19-50 years

Toasted Commercially Prepared Whole-wheat Bread VS Bread Sticks Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Toasted Commercially Prepared Whole-wheat Bread vs Bread Sticks:

• 500 calories of Toasted Commercially Prepared Whole-wheat Bread have 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 Bread Sticks.
• While 500 kcal of Plain Bread Sticks contain 1.4 times more Vitamin B2 and 2.3 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared 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 and Vitamin K
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Plain Bread Sticks have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Toasted Commercially Prepared Whole-wheat Bread vs Bread Sticks:

• 500 calories of Toasted Commercially Prepared Whole-wheat Bread have 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 Bread Sticks.
• Both Toasted Commercially Prepared Whole-wheat Bread and Bread Sticks contain similar levels of Iron 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 Toasted Commercially Prepared Whole-wheat Bread have 6.2 times more Sugars, 3.4 times more Fiber and 1.8 times more Protein than Bread Sticks.
• While 500 kcal of Plain Bread Sticks contain 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.
• Both Toasted Commercially Prepared Whole-wheat Bread and Bread Sticks offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Bread Sticks provide inadequate amounts of Fiber