Comparing Nutrients in 100 calories Bread, whole-wheat, prepared from recipe, toasted VS Bread Sticks

Weight per 100 calories

• Bread, whole-wheat, prepared from recipe, toasted: 32.8g
• Bread Sticks: 24.3g

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 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	2.38% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	7.15% 0.11g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.2% 18.5g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	0.42% 0.31g	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	5.8% 2.2g	1.9% 0.73g	38g per day for Men 19-50 years
Protein	5.4% 3g	5.2% 2.9g	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	7.27% 0.087mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.08% 1.3mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	2.62% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.97% 0.065mg	1.36% 0.018mg	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	5.5% 22μg	9.83% 39.3μg	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	1.84% 0.28mg	1.63% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.84% 3.4μg	0.44% 0.53μg	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	1.2% 12mg	0.53% 5.34mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	5.07% 0.046mg	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	14% 1.1mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	6.95% 29mg	1.85% 7.77mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	5.88% 0.14mg	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	9.6% 67.2mg	4.2% 29.4mg	700mg per day for Men 19-50 years
Potassium	3.33% 113mg	0.89% 30mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1.94% 0.21mg	11mg per day for Men 19-50 years
Water	0.23% 8.52g	0.04% 1.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

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