Comparing Nutrients in 5 ounces Bread Sticks VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

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

Macro Nutrients

	Bread Sticks	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	20% 584kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	5.95% 5.77g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.6% 97g	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	11.3% 8.18g	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	11% 4.25g	28% 10.6g	38g per day for Men 19-50 years
Protein	30.4% 17g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Bread Sticks	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.3% 0.78mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.8% 7.5mg	50.8% 8.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	26% 0.34mg	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	57.4% 230μg	18.4% 73.7μg	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	9.54% 1.43mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread Sticks	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	3.1% 31mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	106% 0.95mg	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	76% 6.07mg	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	157% 3.6mg	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	24.5% 172mg	61.4% 429mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	97% 53μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	67.4% 1011mg	53.4% 801mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.23% 8.65g	0.93% 34.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread Sticks VS Toasted Commercially Prepared Whole-wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Bread Sticks versus 5 oz of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bread Sticks vs Toasted Commercially Prepared Whole-wheat Bread:

• 5 ounces of Bread Sticks have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 3.1 times more Vitamin B9 and 1.6 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.3 times more Vitamin B5, 3.2 times more Vitamin B6 and 4.1 times more Vitamin K than Plain Bread Sticks.
• Both Bread Sticks and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Bread Sticks have insufficient amounts of Vitamin K
• Both Plain Bread Sticks as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bread Sticks vs Toasted Commercially Prepared Whole-wheat Bread:

• 5 ounces of Bread Sticks have 1.4 times more Iron and 1.3 times more Sodium than Toasted Commercially Prepared Whole-wheat Bread.
• While 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 5.9 times more Calcium, 3.6 times more Copper, 3.1 times more Magnesium, 4.6 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Potassium, 1.4 times more Selenium and 2.4 times more Zinc than Plain Bread Sticks.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread Sticks have 1.3 times more Energy, 2.3 times more Fat, 1.5 times more Saturated Fat, 7.9 times more Omega 3, 4.8 times more Omega 6 and 1.3 times more Carbohydrate than Toasted Commercially Prepared Whole-wheat Bread.
• While 5 oz of Toasted Commercially Prepared Whole-wheat Bread contain 4.6 times more Sugars, 2.5 times more Fiber and 1.4 times more Protein than Plain Bread Sticks.
• 5 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3