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Comparing Nutrients in 14 ounces Phyllo doughVS Rolls, dinner, oat bran

Macros Ratio

Protein Fat Carbs

Phyllo dough
10%
18%
72%
Rolls, dinner, oat bran
16%
17%
67%
14 oz ▼

Macro Nutrients

41%1187kcal
Energy
32.3%937kcal
1187 kcalvs937 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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24.6%24g
Fat
19%18.3g
24 gvs18.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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18.2%5.83g
Saturated Fat
7.68%2.46g
5.83 gvs2.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.7%0.19g
Omega 3
24%0.38g
0.19 gvs0.38 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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20.5%3.48g
Omega 6
34.3%5.84g
3.48 gvs5.84 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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161%209g
Carbohydrate
123%160g
209 gvs160 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.99%0.71g
Sugars
36.5%26.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.71 gvs26.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.54g
Fiber
43%16.3g
7.54 gvs16.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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50.3%28g
Protein
67.3%37.7g
28 gvs37.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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179%2.15mg
Vitamin B1
148%1.78mg
Thiamine
2.15 mgvs1.78 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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104%1.35mg
Vitamin B2
88.2%1.15mg
Riboflavin
1.35 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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101%16mg
Vitamin B3
123%19.7mg
Niacin, nicotinic acid, niacinamide
16 mgvs19.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24%1.2mg
Vitamin B5
34%1.7mg
Pantothenic acid
1.2 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.16%0.12mg
Vitamin B6
13.7%0.18mg
Pyridoxine
0.12 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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87.3%349μg
Vitamin B9
94%377μg
Folates and Folic Acid
349 μgvs377 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.1%0.32mg
Vitamin E
12.7%1.9mg
Tocopherols and Tocotrienols
0.32 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.27%9.92μg
Vitamin K
3.97%4.76μg
Phytomenadione or phylloquinone
9.92 μgvs4.76 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.37%43.7mg
Calcium
33.7%337mg
43.7 mgvs337 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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44.5%0.4mg
Copper
60%0.54mg
0.4 mgvs0.54 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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159%12.7mg
Iron
205%16.4mg
12.7 mgvs16.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%59.5mg
Magnesium
31%131mg
59.5 mgvs131 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg
Manganese
130%3mg
1.9 mgvs3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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42.5%298mg
Phosphorus
65.2%456mg
298 mgvs456 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.64%294mg
Potassium
14%480mg
294 mgvs480 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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168%92μg
Selenium
211%116μg
92 μgvs116 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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128%1917mg
Sodium
109%1639mg
1917 mgvs1639 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.7%1.94mg
Zinc
37%4.05mg
1.94 mgvs4.05 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.5%129g
Water
4.7%175g
129 gvs175 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Phyllo dough vs Rolls, dinner, oat bran:
Comparing minerals per 14 ounces for Phyllo dough vs Rolls, dinner, oat bran:
Comparison of macro-nutrients per 14 ounces:



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