Comparing Nutrients in 1 kilogram Phyllo dough VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked

Macros Ratio

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

Macro Nutrients

	Phyllo dough	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Energy	103% 2990kcal	175% 5080kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	295% 286g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	290% 93g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	195% 33.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 526g	433% 562g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	58.3% 42.3g	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	50% 19g	87% 33g	38g per day for Men 19-50 years
Protein	127% 71g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	451% 5.4mg	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	255% 40.7mg	216% 34.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	91% 4.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	34.6% 0.45mg	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	220% 880μg	170% 680μg	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	5.33% 0.8mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Calcium	11% 110mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	108% 0.97mg	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	401% 32mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	NA	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	107% 750mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	33.5% 1140mg	3400mg per day for Men 19-50 years
Selenium	424% 233μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	322% 4830mg	311% 4670mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	8.8% 326g	1.94% 71.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Phyllo dough versus 1 kg of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Phyllo dough vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 1 kilogram of Phyllo dough has 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.
• While 1 kg of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contains 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.
• Both Phyllo dough and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Phyllo dough have insufficient amounts of Vitamin E
• Both Phyllo dough as well as Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Phyllo dough vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 1 kilogram of Phyllo dough has 3.4 times more Selenium than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 1 kg of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contains 1.9 times more Calcium and 1.5 times more Potassium than Phyllo dough.
• Both Phyllo dough and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain similar levels of Copper, Iron, Magnesium, Phosphorus, Sodium and Zinc per one kilogram.
• 1 kilogram of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contains 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 Phyllo dough and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked offer comparable quantities of Carbohydrate and Protein per one kilogram.