Comparing Nutrients in 7 ounces Bread, whole-wheat, prepared from recipe, toasted VS 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	21% 605kcal	28% 818kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	5.42% 1.73g	8.74% 2.8g	32g per day for Men 19-50 years
Omega 3	43.3% 0.69g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	33.6% 5.7g	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	86% 112g	104% 136g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	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	35% 13.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	42.5% 24g	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	44% 0.53mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	84.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.82mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	33.2% 133μg	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	11% 1.67mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	3.64% 4.37μg	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	7.14% 71.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	84.3% 6.75mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	58% 407mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	153% 84.3μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	50.4% 756mg	94% 1415mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bread, whole-wheat, prepared from recipe, toasted vs Bread Sticks:

• Bread, whole-wheat, prepared from recipe, toasted has 2.7 times more Vitamin B6 and 4.7 times more Vitamin K than Plain Bread Sticks.
• While Plain Bread Sticks contain 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 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 E per 7 oz.
• 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 7 oz.

Comparing minerals per 7 ounces for Bread, whole-wheat, prepared from recipe, toasted vs Bread Sticks:

• Bread, whole-wheat, prepared from recipe, toasted has 1.6 times more Calcium, 1.5 times more Copper, 2.8 times more Magnesium, 3.7 times more Manganese, 1.7 times more Phosphorus, 2.8 times more Potassium and 1.9 times more Zinc than Plain Bread Sticks.
• While Plain Bread Sticks contain 1.3 times more Iron and 1.9 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 Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Bread, whole-wheat, prepared from recipe, toasted has 1.4 times more Omega 3, 3.3 times more Sugars and 2.2 times more Fiber than Plain Bread Sticks.
• While Plain Bread Sticks contain 1.4 times more Energy, 1.6 times more Fat, 1.6 times more Saturated Fat and 1.3 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Plain Bread Sticks have similar amounts of Omega 6 and Carbohydrate per 7 oz.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Plain Bread Sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.