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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Puff pastry, frozen, ready-to-bake	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	332% 3.98mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	262% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	255% 40.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	195% 780μg	220% 880μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Phyllo dough	Recommended Dietary Allowance
Calcium	10% 100mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	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	320% 25.6mg	401% 32mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	212% 4.88mg	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	85.7% 600mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	440% 242μg	424% 233μg	55μg per day for Men 19-50 years
Sodium	166% 2490mg	322% 4830mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.3% 85g	8.8% 326g	3700g per day for Men 19-50 years

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

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

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

• Phyllo dough contains 1.3 times more Iron and 1.9 times more Sodium than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Phyllo dough have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puff pastry, frozen, ready-to-bake has 1.8 times more Energy, 6.4 times more Fat, 6.6 times more Saturated Fat, 5.3 times more Omega 3, 5.3 times more Omega 6 and 4.1 times more Sugars than Phyllo dough.
• While Phyllo dough contains 1.3 times more Fiber than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Phyllo dough have similar amounts of Carbohydrate and Protein per 1 kg.
• Both Puff pastry, frozen, ready-to-bake as well as Phyllo dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.