Comparing Nutrients in 1 kilogram Popovers, dry mix, enriched VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Popovers, dry mix, enriched	Phyllo dough	Recommended Dietary Allowance
Energy	128% 3710kcal	103% 2990kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	30.7% 9.83g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	46% 7.84g	51.5% 8.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	546% 710g	405% 526g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	NA	50% 19g	38g per day for Men 19-50 years
Protein	186% 104g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Phyllo dough	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	358% 4.3mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	262% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	211% 33.8mg	255% 40.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	23% 0.3mg	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	363% 1450μg	220% 880μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Phyllo dough	Recommended Dietary Allowance
Calcium	32% 320mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	112% 1mg	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	371% 29.7mg	401% 32mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	207% 4.76mg	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	143% 1000mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	684% 376μg	424% 233μg	55μg per day for Men 19-50 years
Sodium	604% 9060mg	322% 4830mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	3.16% 117g	8.8% 326g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Popovers, dry mix, enriched vs Phyllo dough:

• Popovers, dry mix, enriched have 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin B12 than Phyllo dough.
• While Phyllo dough contains 1.3 times more Vitamin B1 and 2.3 times more Vitamin B2 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Phyllo dough have similar amounts of Vitamin B3 per 1 kg.
• Both Popovers, dry mix, enriched as well as Phyllo dough have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Popovers, dry mix, enriched vs Phyllo dough:

• Popovers, dry mix, enriched have 2.9 times more Calcium, 1.7 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium, 1.9 times more Sodium and 1.8 times more Zinc than Phyllo dough.
• Both Popovers, dry mix, enriched and Phyllo dough have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Popovers, dry mix, enriched have 1.2 times more Energy, 1.3 times more Carbohydrate and 1.5 times more Protein than Phyllo dough.
• While Phyllo dough contains 1.4 times more Fat and 1.5 times more Saturated Fat than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Phyllo dough have similar amounts of Omega 3 and Omega 6 per 1 kg.
• Both Popovers, dry mix, enriched as well as Phyllo dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.