Comparing Nutrients in 14 ounces Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Phyllo dough	Recommended Dietary Allowance
Energy	69.5% 2016kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	18.2% 5.83g	32g per day for Men 19-50 years
Omega 3	34.2% 0.55g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	77.5% 13g	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	172% 223g	161% 209g	130g per day for Men 19-50 years
Sugars	23% 16.8g	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	34.5% 13g	20% 7.54g	38g per day for Men 19-50 years
Protein	46% 25.8g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	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	99% 1.2mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.6% 13.7mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	67.5% 270μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Phyllo dough	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	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	139% 11mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	46.5% 325mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	168% 92μg	55μg per day for Men 19-50 years
Sodium	124% 1853mg	128% 1917mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Phyllo dough per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked 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, frozen, ready-to-bake, enriched, baked vs Phyllo dough:

• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 6.8 times more Vitamin E and 3.1 times more Vitamin K than Phyllo dough.
• While 14 oz of Phyllo dough contain 1.8 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Phyllo dough provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Phyllo dough have insufficient amounts of Vitamin E
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Phyllo dough have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Phyllo dough:

• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have 1.9 times more Calcium and 1.5 times more Potassium than Phyllo dough.
• While 14 oz of Phyllo dough contain 3.4 times more Selenium than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Phyllo dough contain similar levels of Copper, Iron, Magnesium, Phosphorus, Sodium and Zinc per 14 ounces.
• 14 ounces of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have 1.7 times more Energy, 4.8 times more Fat, 6.3 times more Saturated Fat, 2.9 times more Omega 3, 3.8 times more Omega 6, 23.5 times more Sugars and 1.7 times more Fiber than Phyllo dough.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Phyllo dough offer comparable quantities of Carbohydrate and Protein per 14 ounces.