Comparing Nutrients in 300 calories Bread Sticks VS Dry Mix Bread Stuffing

Weight per 300 calories

• Bread Sticks: 72.8g
• Dry Mix Bread Stuffing: 77.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Bread Sticks or Dry Mix Bread Stuffing?

Macros Ratio

	Protein	Fat	Carbs
Bread Sticks	12%	21%	67%
Dry Mix Bread Stuffing	12%	8%	80%

Macro Nutrients

	Bread Sticks	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.13% 6.9g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.27% 0.78mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 50g	45.6% 59.2g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	8.87% 6.43g	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	5.75% 2.2g	6.54% 2.5g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Bread Sticks	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.1% 0.053mg	9.1% 0.12mg	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	29.5% 118μg	32.6% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.65% 0.016μg	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	4.9% 0.74mg	1.97% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread Sticks	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Calcium	1.6% 16mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	20.6% 0.18mg	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	39% 3.1mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	5.55% 23.3mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	20% 0.46mg	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	12.6% 88mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	2.66% 90mg	5.62% 191mg	3400mg per day for Men 19-50 years
Selenium	49.6% 27.3μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	72.8% 1092mg	1500mg per day for Men 19-50 years
Zinc	5.83% 0.64mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.12% 4.44g	0.088% 3.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Bread Sticks vs Dry Mix Bread Stuffing:

• Plain Bread Sticks have 1.3 times more Vitamin B2, 1.3 times more Vitamin B5 and 2.5 times more Vitamin E than Dry Mix Bread Stuffing.
• While Dry Mix Bread Stuffing contains 2.2 times more Vitamin B6 than Plain Bread Sticks.
• Both Plain Bread Sticks and Dry Mix Bread Stuffing have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Plain Bread Sticks as well as Dry Mix Bread Stuffing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Bread Sticks vs Dry Mix Bread Stuffing:

• Dry Mix Bread Stuffing contains 4.7 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 2.1 times more Potassium, 1.4 times more Selenium and 2.1 times more Sodium than Plain Bread Sticks.
• Both Plain Bread Sticks and Dry Mix Bread Stuffing have similar amounts of Iron, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Plain Bread Sticks have 2.6 times more Fat, 1.6 times more Saturated Fat, 6.2 times more Omega 3 and 4.7 times more Omega 6 than Dry Mix Bread Stuffing.
• While Dry Mix Bread Stuffing contains 7 times more Sugars than Plain Bread Sticks.
• Both Plain Bread Sticks and Dry Mix Bread Stuffing have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Plain Bread Sticks as well as Dry Mix Bread Stuffing have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.