Comparing Nutrients in 14 ounces Phyllo dough VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Phyllo dough	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	41% 1187kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.83g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.48g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	162% 211g	130g per day for Men 19-50 years
Sugars	0.99% 0.71g	6.4% 4.64g	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	20% 7.54g	51% 19.4g	38g per day for Men 19-50 years
Protein	50.3% 28g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, dinner, rye	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	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	19% 0.25mg	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	98% 393μg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	88.6% 0.8mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	121% 2.8mg	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	168% 92μg	201% 110μg	55μg per day for Men 19-50 years
Sodium	128% 1917mg	172% 2580mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Rolls, dinner, rye per 14 oz

Compare the macro and micronutrient content in 14 oz of Phyllo dough versus 14 oz of Rolls, dinner, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Phyllo dough vs Rolls, dinner, rye:

• 14 ounces of Phyllo dough have 1.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Rolls, dinner, rye.
• While 14 oz of Rolls, dinner, rye contain 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.3 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per 14 ounces.
• 14 ounces of Phyllo dough have insufficient amounts of Vitamin E
• Both Phyllo dough as well as Rolls, dinner, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Phyllo dough vs Rolls, dinner, rye:

• 14 oz of Rolls, dinner, rye contain 2.7 times more Calcium, 2 times more Copper, 3.6 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 1.3 times more Sodium and 2 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye contain similar levels of Iron and Selenium per 14 ounces.
• 14 ounces of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Phyllo dough have 1.8 times more Fat, 2.4 times more Saturated Fat and 1.3 times more Omega 6 than Rolls, dinner, rye.
• While 14 oz of Rolls, dinner, rye contain 2.6 times more Fiber and 1.5 times more Protein than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye offer comparable quantities of Energy, Omega 3 and Carbohydrate per 14 ounces.