Comparing Nutrients in 500 calories Bread Sticks VS Dry Mix Bread Stuffing

Weight per 500 calories

• Bread Sticks: 121g
• Dry Mix Bread Stuffing: 130g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	5.35% 1.7g	3.42% 1.1g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.45% 1.3mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	76% 99g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	14.8% 10.7g	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	9.6% 3.64g	11% 4.15g	38g per day for Men 19-50 years
Protein	26% 14.6g	25.4% 14.2g	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	59.6% 0.71mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.8% 0.089mg	15% 0.2mg	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	49% 197μg	54.4% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.08% 0.026μg	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	8.17% 1.23mg	3.3% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.22% 2.67μg	1.2% 1.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread Sticks	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	34.3% 0.31mg	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	65% 5.2mg	61.7% 4.94mg	8mg per day for Men 19-50 years
Magnesium	9.25% 39mg	12.3% 52mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	33.5% 0.77mg	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	21% 147mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	4.43% 150mg	9.37% 319mg	3400mg per day for Men 19-50 years
Selenium	82.7% 45.5μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	57.7% 865mg	121% 1820mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Plain Bread Sticks as well as Dry Mix Bread Stuffing have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.