Comparing Nutrients in 500 calories Bread, whole-wheat, prepared from recipe, toasted VS Bread Sticks

Weight per 500 calories

• Bread, whole-wheat, prepared from recipe, toasted: 164g
• Bread Sticks: 121g

Plain Bread Sticks have 1.4 times more energy per unit of mass than Bread, whole-wheat, prepared from recipe, toasted, which is very high in comparison to other foods. Bread, whole-wheat, prepared from recipe, toasted having high energy density.

Which food has more nutrients per 500 calories - Bread, whole-wheat, prepared from recipe, toasted or Bread Sticks?

Macros Ratio

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

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Bread Sticks	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.97% 9.67g	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	35.8% 0.57g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.72g	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	71% 92g	64% 83g	130g per day for Men 19-50 years
Sugars	9.54% 6.9g	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	29% 11g	9.6% 3.64g	38g per day for Men 19-50 years
Protein	27% 15g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	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	36.3% 0.44mg	59.6% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.46mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	27.5% 110μg	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	9.2% 1.38mg	8.17% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	2.22% 2.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Bread Sticks	Recommended Dietary Allowance
Calcium	5.9% 59mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	50.6% 0.46mg	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	69.7% 5.57mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	9.25% 39mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	48% 336mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	4.43% 150mg	3400mg per day for Men 19-50 years
Selenium	127% 69.7μg	82.7% 45.5μg	55μg per day for Men 19-50 years
Sodium	41.6% 625mg	57.7% 865mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	1.15% 42.6g	0.2% 7.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Bread, whole-wheat, prepared from recipe, toasted vs Bread Sticks:

• Bread, whole-wheat, prepared from recipe, toasted has 3.6 times more Vitamin B6 and 6.4 times more Vitamin K than Plain Bread Sticks.
• While Plain Bread Sticks contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.8 times more Vitamin B9 than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Plain Bread Sticks have similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per 500 kcal.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Plain Bread Sticks have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Bread, whole-wheat, prepared from recipe, toasted vs Bread Sticks:

• Bread, whole-wheat, prepared from recipe, toasted has 2.2 times more Calcium, 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.
• While Plain Bread Sticks contain 1.4 times more Sodium than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Plain Bread Sticks have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Bread, whole-wheat, prepared from recipe, toasted has 1.9 times more Omega 3, 4.5 times more Sugars and 3 times more Fiber than Plain Bread Sticks.
• Both Bread, whole-wheat, prepared from recipe, toasted and Plain Bread Sticks have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Plain Bread Sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.