Comparing Nutrients in 100 grams 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	10.5% 305kcal	14.2% 412kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	20% 3.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	5.82% 4.2g	1.74% 1.26g	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	17.6% 6.7g	7.9% 3g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	21.4% 12g	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	22% 0.27mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	42.5% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.94mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.76% 0.34mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	5.6% 0.073mg	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	16.8% 67μg	40.5% 162μg	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	5.6% 0.84mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.67% 10.4μg	1.83% 2.2μg	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	3.6% 36mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	21% 0.19mg	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	42.5% 3.4mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	24.2% 0.56mg	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	29.3% 205mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	77.3% 42.5μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	47.5% 713mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.16% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Plain Bread Sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.