Comparing Nutrients in 1 kilogram Phyllo dough VS Rolls, french

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, french	13%	14%	73%

Macro Nutrients

	Phyllo dough	Rolls, french	Recommended Dietary Allowance
Energy	103% 2990kcal	96% 2770kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	46.8% 7.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 526g	386% 502g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	4.28% 3.1g	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	84.2% 32g	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, french	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	436% 5.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	255% 40.7mg	272% 43.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	90% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	30% 0.39mg	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	283% 1130μg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, french	Recommended Dietary Allowance
Calcium	11% 110mg	91% 910mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	150% 1.35mg	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	339% 27mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	243% 5.6mg	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	120% 840mg	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	507% 279μg	55μg per day for Men 19-50 years
Sodium	322% 4830mg	383% 5740mg	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	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Rolls, french per 1 kg

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

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

• 1 kilogram of Phyllo dough has 1.4 times more Vitamin K than Rolls, french.
• While 1 kg of Rolls, french contains 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.8 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, french provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Phyllo dough have insufficient amounts of Vitamin E
• 1 kilogram of Rolls, french have insufficient amounts of Vitamin K
• Both Phyllo dough as well as Rolls, french 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, french:

• 1 kg of Rolls, french contains 8.3 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.5 times more Potassium and 1.8 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, french contain similar levels of Iron, Manganese, Phosphorus, Selenium and Sodium 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 1.4 times more Fat, 1.5 times more Saturated Fat and 1.2 times more Omega 3 than Rolls, french.
• While 1 kg of Rolls, french contains 1.7 times more Fiber than Phyllo dough.
• Both Phyllo dough and Rolls, french offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per one kilogram.