Comparing Nutrients in 14 ounces Pie crust, standard-type, dry mix VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, dry mix	5%	54%	41%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Pie crust, standard-type, dry mix	Phyllo dough	Recommended Dietary Allowance
Energy	71% 2056kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	128% 125g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	18.2% 5.83g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	20.5% 3.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	0.99% 0.71g	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	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	49% 27.4g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, dry mix	Phyllo dough	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.6% 11mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	9.16% 0.12mg	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	103% 413μg	87.3% 349μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, dry mix	Phyllo dough	Recommended Dietary Allowance
Calcium	24.2% 242mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	44.5% 0.4mg	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	110% 8.8mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	82% 1.9mg	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	48.8% 341mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	168% 92μg	55μg per day for Men 19-50 years
Sodium	199% 2989mg	128% 1917mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.82% 30g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, dry mix VS Phyllo dough per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie crust, standard-type, dry mix versus 14 oz of Phyllo dough to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie crust, standard-type, dry mix vs Phyllo dough:

• 14 ounces of Pie crust, standard-type, dry mix have 2.1 times more Vitamin B6 than Phyllo dough.
• While 14 oz of Phyllo dough contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Pie crust, standard-type, dry mix.
• Both Pie crust, standard-type, dry mix and Phyllo dough provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• Both Pie crust, standard-type, dry mix as well as Phyllo dough have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Pie crust, standard-type, dry mix vs Phyllo dough:

• 14 ounces of Pie crust, standard-type, dry mix have 5.5 times more Calcium and 1.6 times more Sodium than Phyllo dough.
• While 14 oz of Phyllo dough contain 1.3 times more Copper, 1.4 times more Iron and 1.5 times more Manganese than Pie crust, standard-type, dry mix.
• Both Pie crust, standard-type, dry mix and Phyllo dough contain similar levels of Magnesium, Phosphorus, Selenium and Zinc per 14 ounces.
• 14 ounces of Pie crust, standard-type, dry mix lack sufficient amounts of Potassium
• 14 ounces of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie crust, standard-type, dry mix have 1.7 times more Energy, 5.2 times more Fat, 5.4 times more Saturated Fat, 4.2 times more Omega 3 and 4.3 times more Omega 6 than Phyllo dough.
• Both Pie crust, standard-type, dry mix and Phyllo dough offer comparable quantities of Carbohydrate and Protein per 14 ounces.