Comparing Nutrients in 14 ounces Phyllo dough VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Phyllo dough	Blanched Almonds	Recommended Dietary Allowance
Energy	41% 1187kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.83g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.48g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	57% 74g	130g per day for Men 19-50 years
Sugars	0.99% 0.71g	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	20% 7.54g	103% 39.3g	38g per day for Men 19-50 years
Protein	50.3% 28g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	35% 0.46mg	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	87.3% 349μg	48.6% 194μg	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	2.1% 0.32mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	453% 4.08mg	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	159% 12.7mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	317% 7.3mg	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	42.5% 298mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	168% 92μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	128% 1917mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Phyllo dough vs Blanched Almonds:

• Phyllo dough has 2.8 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Vitamin B2, 3.8 times more Vitamin B6 and 296.9 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Phyllo dough as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Phyllo dough vs Blanched Almonds:

• Phyllo dough has 7.3 times more Selenium and 25.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 21.5 times more Calcium, 10.2 times more Copper, 17.9 times more Magnesium, 3.9 times more Manganese, 6.4 times more Phosphorus, 8.9 times more Potassium and 6.1 times more Zinc than Phyllo dough.
• Both Phyllo dough and Blanched Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Phyllo dough has 11.8 times more Omega 3 and 2.8 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 8.8 times more Fat, 2.7 times more Saturated Fat, 14.1 times more Omega 6, 25.7 times more Sugars, 5.2 times more Fiber and 3 times more Protein than Phyllo dough.
• Both Phyllo dough as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.