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

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, dinner, wheat	13%	21%	66%

Macro Nutrients

	Phyllo dough	Rolls, dinner, wheat	Recommended Dietary Allowance
Energy	103% 2990kcal	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	46.8% 15g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	61.7% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 526g	354% 460g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	22.5% 16.3g	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	100% 38g	38g per day for Men 19-50 years
Protein	127% 71g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, dinner, wheat	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	361% 4.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	255% 40.7mg	255% 40.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	58.5% 0.76mg	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	150% 600μg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, dinner, wheat	Recommended Dietary Allowance
Calcium	11% 110mg	176% 1760mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	167% 1.5mg	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	444% 35.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	445% 10.2mg	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	149% 1040mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	424% 233μg	600% 330μg	55μg per day for Men 19-50 years
Sodium	322% 4830mg	349% 5240mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	82% 9mg	11mg per day for Men 19-50 years
Water	8.8% 326g	10% 370g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Phyllo dough has 1.2 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.5 times more Vitamin B9 than Rolls, dinner, wheat.
• While 1 kg of Rolls, dinner, wheat contains 2.5 times more Vitamin B6 and 4.5 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, wheat provide similar amounts of Vitamin B3, Vitamin B5 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, wheat 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, wheat:

• 1 kg of Rolls, dinner, wheat contains 16 times more Calcium, 1.5 times more Copper, 2.4 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Selenium and 1.8 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, wheat contain similar levels of Iron and Sodium per one kilogram.
• 1 kilogram of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Rolls, dinner, wheat contains 9.1 times more Sugars and 2 times more Fiber than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, wheat offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per one kilogram.