Comparing Nutrients in 14 ounces Phyllo dough VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Phyllo dough	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	41% 1187kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.83g	10.4% 3.34g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.48g	37.3% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	153% 199g	130g per day for Men 19-50 years
Sugars	0.99% 0.71g	40% 29g	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	13.6% 9.9g	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	% 9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	19% 7.14g	38g per day for Men 19-50 years
Protein	50.3% 28g	69.2% 38.8g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	19.2% 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	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33% 0.79μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.73% 5.16mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	48% 0.43mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	88.4% 2.03mg	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	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	168% 92μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	128% 1917mg	131% 1961mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.7% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Rolls, hamburger or hotdog, plain per 14 oz

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

Lets compare vitamin content per 14 ounces of Phyllo dough vs Rolls, hamburger or hotdog, plain:

• 14 oz of Rolls, hamburger or hotdog, plain contain more Vitamin A, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B12 and 1.9 times more Vitamin K than Phyllo dough.
• Both Phyllo dough and Rolls, hamburger or hotdog, plain provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Phyllo dough have insufficient amounts of Vitamin A and Vitamin B12
• Both Phyllo dough as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Phyllo dough vs Rolls, hamburger or hotdog, plain:

• 14 oz of Rolls, hamburger or hotdog, plain contain 13.1 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, hamburger or hotdog, plain contain similar levels of Copper, Iron, Manganese, Selenium and Sodium 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 1.5 times more Fat and 1.7 times more Saturated Fat than Rolls, hamburger or hotdog, plain.
• While 14 oz of Rolls, hamburger or hotdog, plain contain 3.9 times more Omega 3, 1.8 times more Omega 6, 40.4 times more Sugars and 1.4 times more Protein than Phyllo dough.
• Both Phyllo dough and Rolls, hamburger or hotdog, plain offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.