Comparing Nutrients in 1 pound Phyllo dough VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Phyllo dough	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	46.8% 1356kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.2g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	19.3% 25g	130g per day for Men 19-50 years
Sugars	1.13% 0.82g	15.5% 11.2g	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	22.7% 8.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	39% 0.51mg	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	100% 399μg	10.2% 41μg	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	13.6% 12.2mg	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	2.4% 0.36mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	52.4% 0.47mg	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	182% 14.6mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	88.7% 2.04mg	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	48.6% 340mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.87% 336mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	192% 106μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	146% 2191mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	4% 148g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Phyllo dough versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Phyllo dough vs Canned Carrots with Salt:

• 1 pound of Phyllo dough has 30.1 times more Vitamin B1, 11.4 times more Vitamin B2, 7.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 9.8 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, 3.7 times more Vitamin B6, more Vitamin C, 9.3 times more Vitamin E and 3.9 times more Vitamin K than Phyllo dough.
• 1 pound of Phyllo dough have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Phyllo dough as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Phyllo dough vs Canned Carrots with Salt:

• 1 pound of Phyllo dough has 5 times more Iron, 1.9 times more Magnesium, 3.1 times more Phosphorus, 58.3 times more Selenium, 2 times more Sodium and 1.9 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 2.3 times more Calcium, 2.4 times more Potassium and 2.9 times more Water than Phyllo dough.
• Both Phyllo dough and Canned Carrots with Salt contain similar levels of Copper and Manganese per one pound.
• 1 pound of Phyllo dough lack sufficient amounts of Calcium
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Phyllo dough has 12 times more Energy, 31.6 times more Fat, 40.8 times more Saturated Fat, 4.3 times more Omega 3, 11.1 times more Omega 6, 9.5 times more Carbohydrate, 1.3 times more Fiber and 11.1 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 13.8 times more Sugars than Phyllo dough.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein