Comparing Nutrients in 1 kilogram Phyllo dough VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Phyllo dough	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	103% 2990kcal	99% 2860kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	38.6% 6.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 526g	408% 531g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	16% 11.7g	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	129% 49g	38g per day for Men 19-50 years
Protein	127% 71g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, dinner, rye	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	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	255% 40.7mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	47.7% 0.62mg	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	248% 990μg	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	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	11% 110mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	223% 2mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	305% 7mg	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	227% 1590mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	424% 233μg	505% 278μg	55μg per day for Men 19-50 years
Sodium	322% 4830mg	433% 6500mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	8.8% 326g	8.14% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Rolls, dinner, rye per 1 kg

Compare the macro and micronutrient content in 1 kg of Phyllo dough versus 1 kg of Rolls, dinner, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Phyllo dough vs Rolls, dinner, rye:

• 1 kilogram of Phyllo dough has 1.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Rolls, dinner, rye.
• While 1 kg of Rolls, dinner, rye contains 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.3 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per one kilogram.
• 1 kilogram of Phyllo dough have insufficient amounts of Vitamin E
• Both Phyllo dough as well as Rolls, dinner, rye 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 Rolls, dinner, rye:

• 1 kg of Rolls, dinner, rye contains 2.7 times more Calcium, 2 times more Copper, 3.6 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 1.3 times more Sodium and 2 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye contain similar levels of Iron and Selenium per one kilogram.
• 1 kilogram of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Phyllo dough has 1.8 times more Fat, 2.4 times more Saturated Fat and 1.3 times more Omega 6 than Rolls, dinner, rye.
• While 1 kg of Rolls, dinner, rye contains 2.6 times more Fiber and 1.5 times more Protein than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye offer comparable quantities of Energy, Omega 3 and Carbohydrate per one kilogram.