Comparing Nutrients in 1 kilogram Phyllo dough VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Phyllo dough	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	103% 2990kcal	190% 5510kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	393% 381g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	301% 96g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 526g	347% 451g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	10.2% 7.4g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	127% 71g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Puff pastry, frozen, ready-to-bake	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	332% 3.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	218% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	255% 40.7mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	16% 0.21mg	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	195% 780μg	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	NA	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	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	11% 110mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	127% 1.14mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	212% 4.88mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	424% 233μg	440% 242μg	55μg per day for Men 19-50 years
Sodium	322% 4830mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	8.8% 326g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Puff pastry, frozen, ready-to-bake per 1 kg

Compare the macro and micronutrient content in 1 kg of Phyllo dough versus 1 kg of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Phyllo dough vs Puff pastry, frozen, ready-to-bake:

• 1 kilogram of Phyllo dough has 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, more Vitamin B5 and 1.4 times more Vitamin B6 than Puff pastry, frozen, ready-to-bake.
• While 1 kg of Puff pastry, frozen, ready-to-bake contains 6.8 times more Vitamin E and 6.4 times more Vitamin K than Phyllo dough.
• Both Phyllo dough and Puff pastry, frozen, ready-to-bake provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Phyllo dough have insufficient amounts of Vitamin E
• 1 kilogram of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Phyllo dough as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Phyllo dough vs Puff pastry, frozen, ready-to-bake:

• 1 kilogram of Phyllo dough has 1.3 times more Iron, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.9 times more Sodium than Puff pastry, frozen, ready-to-bake.
• Both Phyllo dough and Puff pastry, frozen, ready-to-bake contain similar levels of Copper, Magnesium, Manganese, Selenium and Zinc per one kilogram.
• 1 kilogram of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Potassium
• Both Phyllo dough as well as Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Phyllo dough has 1.3 times more Fiber than Puff pastry, frozen, ready-to-bake.
• While 1 kg of Puff pastry, frozen, ready-to-bake contains 1.8 times more Energy, 6.4 times more Fat, 6.6 times more Saturated Fat, 5.3 times more Omega 3 and 5.3 times more Omega 6 than Phyllo dough.
• Both Phyllo dough and Puff pastry, frozen, ready-to-bake offer comparable quantities of Carbohydrate and Protein per one kilogram.