Comparing Nutrients in 7 ounces Toasted Commercially Prepared Whole-wheat Bread VS 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	21% 607kcal	28% 818kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	8.74% 2.8g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	8.28% 1.4g	39.4% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	104% 136g	130g per day for Men 19-50 years
Sugars	15.8% 11.5g	3.45% 2.5g	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	39% 15g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	42.5% 24g	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	62% 0.75mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	84.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	11% 0.14mg	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	25.8% 103μg	80.4% 321μg	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	8.33% 1.25mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Bread Sticks	Recommended Dietary Allowance
Calcium	25.8% 258mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	41.5% 0.37mg	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	73.4% 5.87mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	48% 1.1mg	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	86% 601mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	74.7% 1121mg	94% 1415mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.27mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Commercially Prepared Whole-wheat Bread VS Bread Sticks per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Commercially Prepared Whole-wheat Bread versus 7 oz of Bread Sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Commercially Prepared Whole-wheat Bread vs Bread Sticks:

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 1.3 times more Vitamin B5, 3.2 times more Vitamin B6 and 4.1 times more Vitamin K than Bread Sticks.
• While 7 oz of Plain Bread Sticks contain 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.
• Both Toasted Commercially Prepared Whole-wheat Bread and Bread Sticks provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Bread Sticks have insufficient amounts of 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 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Commercially Prepared Whole-wheat Bread vs Bread Sticks:

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 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 Bread Sticks.
• While 7 oz of Plain Bread Sticks contain 1.4 times more Iron and 1.3 times more Sodium than Toasted Commercially Prepared Whole-wheat Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 4.6 times more Sugars, 2.5 times more Fiber and 1.4 times more Protein than Bread Sticks.
• While 7 oz of Plain Bread Sticks contain 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.
• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3